Walk your feet as close as you can to your hands. This should feel a lot like Ardha Uttanasna with your hands flat on the floor and your feet about 18 inches behind your hands. Do this while still keeping your shoulders firmly planted on your upper back and not sliding forward towards your ears. If this happens, slide your shoulders back down and maybe walk your feet back an inch or two.
Lift one leg into the air and straighten it all the way. Think of trying to stretch the skin on the back of your knee.
Turn the lifted foot pinky straight down towards the ground squaring off the hip.
Keeping the lifted leg as straight and firm as possible bend your standing leg and on an exhale kick the straight leg up into the air. ( Exhaling as you go up will draw your navel towards your spine and help to engage your core)
Keep your eyes fixed just in front of your index fingers the whole time. Resist the temptation to gaze back at your feet.
Once you find your balance squeeze your inner thighs together (think thigh master !) draw your navel towards your spine and reach your tailbone towards your heels!
You can practice this at the wall and then move away from the wall as you feel more confident.
Practice, practice, PRACTICE! It is 99% effort and 1% theory!
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