One Leg Mountain to Rider

Tutorial

1. 1
   Starting position: Mountain -- You are on all fours.
2. 2
   The hands are in line with the shoulders.
3. 3
   The feet are in the final position.
4. 4
   Imagine the image of a mountain that you want to recreate.
5. 5
   Choose a distance between your hands and feet that makes it possible to bring your heels into contact with the floor or as close to the floor as possible.
6. 6
   If possible, fully straighten your knees and push your pelvis towards the floor.
7. 7
   Execution: As you inhale, release the left foot or leg from the floor, bend the knee, pull the leg up as high as possible and then open the hip by pulling the knee outwards.
8. 8
   Then swing your left leg forward as you exhale and place your foot between your hands near your left hand.
9. 9
   The foot is rotated by approx. 45° and is in line with your fingertips.
10. 10
    As you inhale, lift your sternum, stretch your back and open your throat (backbend).
11. 11
    Push back again as you exhale and pull your left leg up again as you inhale (hip opening).
12. 12
    Change legs after 5 repetitions.