10. The Gate Pose/Parighasana
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While kneeling on the floor with extended hips, extend one leg to the side and rotate your hip so that the toes point towards the ceiling. Use a block to prop your leg up if necessary. Keeping the opposite knee in line below you, line the extended heel with the planted knee and keep hips forward-facing. Extend arms to the sides with shoulders square. Reach with the hand on the extended side for the extended foot while brining the other arm over head. Contract your core while keeping your torso over your hips, hold for 30 seconds, release, and switch sides.
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