Standing Splits with Bent Knee

Try out this Asana with me?, Health Challenge Invite Standing Splits with Bent Knee

STEPS :

1. Begin in a Forward Fold position with your feet hip-distance apart.
2. Come onto your fingertips for a flat back and lift one leg back behind you while pointing your toes.
3. Brace yourself with your fingertips as you grab your standing leg ankle and pull the crown of your head down toward the ground.
4. Pull your forehead in toward your shin and lift your lifted leg up as high as you can.
5. Draw the outer hip of the standing leg in toward the midline and squeeze your inner thighs together.
6. For a bit more extension, bend your lifted leg, pull your forehead in more, reach your lifted knee up high, and then straighten your lifted leg again. 

Benefits

• Calms the brain
  Stimulates the liver and kidneys
  Stretches the hamstrings, calves, and thighs
  Strengthens the thighs, knees, and ankles
  Stretches the back of the leg, the front thigh and groin

Who Can Do

Consult a doctor before beginning an exercise regime.