Flow from the Lunge Extension exercise. Begin in a runner's lunge position. One leg should be stepped wide to the front. Bend into the lunge with your knee directly over your ankle, and your back leg extended straight pressing through the lifted heel.
Lower your hands to the mat, framing your front foot. Press into a pike position while extending and lifting your front leg to the back. Point through your toe and reach the back leg long and squeeze the glute to lift.
The opposite leg should remain straight with the heel lifted. Draw in through the core.
Lower your lifted leg and draw through the centre, returning to the runner's lunge position. Lift the upper body.
Repeat 8 times.
Focus on controlling each movement. During the extension, focus on lengthening and keeping the leg straight. The leg should lift from contracting the glute, not from momentum. Continue to focus on the engagement of the core and drawing the shoulders down the back.
To modify this exercise, lower the back knee to the mat directly under the hip as the leg lifts.