Extended Butterfly

Stand with your strong side closest to the pole. Go into an invert and hook your weak leg over the pole at the knee. Keep your weak arm on the pole where it is and place your strong arm low on the pole keeping it relatively straight. Move your strong leg away from the pole behind you and bend it at the knee. From this Butterfly position straighten out your strong leg. Slowly unhook your weak leg and straighten it, keeping contact with the pole by the ankle and foot. Hold this pose.

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