Warrior 1 / Virabhadrasana I
From your downward facing dog, step one leg through your hands and rotate the back heel 45 degrees aligning it to the front heel.
As you lift your torso and arms into a long line into the air, dig your back heel into the ground and rotate the back leg hip toward your front knee. This will train your hips to square for your monkey splits.
Deepen the stretch by sinking the sit bones toward the floor while elongating your body high with arms straight above your head. If you feel off balance, press the arms out to your side like an airplane or make a new shape that helps you stay centered.
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