This Tutorial focuses on Eka Pada Koundinyasa A aka the Flying Splits and Hurdlers Pose Pt.1. It's an intermediate arm balance that consists of a deep external rotation of the hip.

Benefits: Helps builds awareness, and strengthens the wrists, arms hamstrings and hips

Note: Make sure you warm up the hamstrings and hip flexors. It takes descent amount of flexibility to get into but it's possible just build on the progressions.