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Recommended Checkpoints:
ILLUSTRIOUS:
20-30stps 4-5cfg: WAI-illustrious-SDXL - v17.0 | Illustrious Checkpoint | Civitai

ANIMA:
20-30stps 4-5cfg: WAI-ANIMA - v1.0(base 1.0) | Anima Checkpoint | Civitai

Main Trigger words:

Arms Up:
pigeonpose, streching, yoga, half-sitting, splits, one leg bent, plantar flexion, pulled back, arms up, reaching up

Holding leg (might not work very well):
pigeonpose, streching, yoga, half-sitting, splits, one leg bent, plantar flexion, pulled back, leg hold, grabbing own foot