Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Ground your standing foot, spreading toes and engaging quads and glutes. Find a fixed gaze (drishti). Bend the back knee, reaching back to catch the foot with a palm-out grip (thumb down) – use a strap if needed. Square your hips forward before lifting. Kick the lifted foot back and up into your hand, feeling reciprocal pressure (foot into hand, hand into foot) to initiate the lift. Extend the opposite arm forward. Lift your chest, backbend from the upper/mid-thoracic spine, and maintain your gaze on your fingertips. Hold for 20-30 seconds, breathing deeply. To exit, release with control and repeat on the other side.
Orient your hand with palm out, thumb down when catching your foot. Square your pelvis to maintain balance and protect your lower back. Arch from your upper back by lifting your sternum and engaging your shoulder blades. Maintain a slight bend in your standing knee for stability. Breathe deeply and steadily throughout the pose.
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