1. Starting from the four-legged downward dog position, engage one buttock muscle and lift that leg behind you.
2. Reach the knee to the ceiling for a short-lever variation, or extend the knee also, so your body forms an inverted ‘Y’ shape.
3. The real challenge is controlling the transition from a reverse plank, via a rotation or pivoting motion. With one leg in the air we get a slight rotation through the pelvis, which biases the medial hamstrings on the supporting leg to elongate, while the adductors and hip flexors on the elevated leg lengthen.
You will find one leg harder to lift or less coordinated than the other. It is tempting to practice your preferred leg more than the non-preferred, but it’s beneficial to aim for symmetry in the body. This allows for forces to be distributed evenly through the limbs and torso and reduce the risk of injury.
Stretch out your whole body with the be. Stretching Guide.