EPK 1

Start in Lizard Pose (Utthan Pristhasana) with your right foot forward. Place both hands firmly on the floor to the inside of your right foot.

Snuggle your right shoulder underneath your right thigh, as high up as possible. Your right knee should be outside your right shoulder.

Place your right hand on the floor just outside your right foot, and your left hand shoulder-width apart from the right.

Lean your weight forward into your hands, engaging your core. Lift your hips.

Extend your right leg straight forward, off the floor, keeping it active and lifted by your hip flexors and core.

Simultaneously, lift your back (left) leg straight back, aiming for it to be parallel to the floor. Engage your glutes and core to lift the back leg.

Your arms will be in a Chaturanga-like bend (elbows bent to about 90 degrees, close to the body). Gaze slightly forward.

Hold the pose, breathing steadily.

To exit, gently lower your legs back to Lizard Pose or press back to Downward-Facing Dog.

Keep the toes of the back foot resting on the floor initially for support

Use a block under the supporting (front side) hand or under the forehead for confidence

Focus on getting the front thigh high on the shoulder before attempting to lift and extend the legs

Practice the leg actions separately