Sit tall and work your leg up your body according to your tier — from assisted pigeon pose through to foot behind the head. Move in slowly, keep your spine as tall as you can, and hold the position.

Declare your tier before starting. The timer starts when the declared position is reached and stops when the leg slips or the position breaks. No forcing the leg with jerky movements. Either leg. Longest hold at your tier wins; a higher tier always outranks a lower one.

Difficulty tier + hold time