3. The Standing Split/Urdhva Prasarita Eka Padasana
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In a standing position with your arms at your side, inhale and reach your arms overhead. As you exhale, bend at the hips and move into a folding position with your chest heading downwards. Shift your weight onto one leg and put both hands on the floor. After balanced, raise the free leg as high as possible behind you. By walking your hands back toward your standing leg, tuck your chin and deepen the stress. While keeping your hips parallel to the ground, continue reaching to the ceiling with your extended leg and hold for five breaths. Slowly lower the leg to release and return to a standing position.