Same Same but Different III. Urdhva Prasarita Eka Padasana or Standing Splits for day 5 of #SpringIntoBalance I’m doing standing splits three ways - getting a similar stretch in each, but a very different experience also. Different levels of intensity, different balance challenges.
This grounding pose is said to calm the brain and stimulate the liver and kidneys, as well as provide and intense stretch to the hamstring of the standing leg. It also strengthens the knees, ankles and thighs. I recommend some forward folds or half splits to warm up the hamstrings and hip flexors prior to attempting this pose. Below are some tips to move into the variation I’m taking in the middle photo.
1. You can enter standing splits from a number of different poses, even from a forward fold. I like to move into standing splits from a runners lunge, let's say right foot forward since that's the foot I've got as my base. Press into the right foot, plant the fingers just to the sides and in front of the right foot and, on an inhale, begin to lift the left leg up and back behind you as you slowly straighten your right leg (but always remember to keep a micro bend in the knee to protect the joint). If fingers don't easily touch the floor, use a block or two for support. 2. There is a natural tendency for the hip of the lifted leg to rotate open. You want to try to square off the pelvis - to compensate for the lift of the hip, internally rotate the thigh. Work your leg up towards parallel to the floor maybe higher! 3. Root down through the four corners of the standing foot, knee isn't rolling in or out. Hug the quadriceps into the femur bone. Give equal energy to both the standing and extended leg. 4. On an inhale, reach your heart forward and down to lengthen the spine. Exhale the torso towards the thigh and work the forehead toward the shin as you work to extend your back leg.
Check in with my amazing co-hosts @victoria.arvizu and @alissayoga for their variations. Huge love and thanks to our sponsor @aloyoga for making me look so fly. #yogachallenge#flexible#balance#splits#stretch#samesamebutdifferent#blackandwhite#blackandwhitephoto#blackandwhitephotography
Happy Sunday yogis! Tomorrow’s pose for #SpringIntoBalance is headstand. I’m taking a variation of a tripod headstand here, so I’ll explain how to access Salamba Sirsasana 2, or tripod headstand (without the wide arms and twist). The tripod variation is more accessible and a little less scary than traditional variety. If you're comfortable in traditional headstand or a different arm variation, please show us your favorite!
Setting it up. If you use a pad under your head, make sure it's not slippery! 1. Start seated or kneeling. Find the crown of your head by placing the heal of your hand against your eye brows and tap the top of your head with your middle finger. 2. Place your palms on the floor, shoulder-width distance and bend the elbows to 90 degrees. Place the crown of your head on the floor. Your head and hands should be equal-distance apart, forming an equilateral triangle. Elbows should stay over wrists and not splay apart. Draw the shoulders away from the ears. 3. Begin to shift your weight forward into your head and your hands and straighten your legs behind you - think downward dog legs. 4. Walk your feet toward your hands until you feel your hips begin to stack over your shoulders. 5. If it's available to you, from here, you can move through a tuck position or a pike position to draw your legs up over your head into the inversion. If those options don't work for you today, go one leg at a time. Bring one knee at a time to either tricep, then start to straighten one leg up toward the ceiling or sky. The second leg will follow. Press firmly into your palms the whole time and come out slowly the same way you came into the pose. Use a wall if necessary. Always be safe and remember to breathe!!. If you have a neck injury or anything else going on in your body and you aren't sure this pose is right for you, please consult a physician. Legs up wall pose (viparita karani) is a great modification. Please tag myself, @alissayoga and @victoria.arvizu in your posts as well as our sponsor @aloyoga (who made my beautiful threads) in your posts. Loving the pics so far! Photo by @tateenglund#headstand#yoga#red#popofcolor#getoutside#challenge
Same same but different part II. I posted bow pose four ways recently and thought I’d do the same with urdhva dhanurasana, or wheel pose. There are so many ways to practice wheel. I love all of these variations (though I don’t typically practice the one on the lower right, that’s reserved for when I’m really warmed up and open). Straight legs - upper right - is more intense than the upper left and the lower left - the foot to hand bind - give me an extra shoulder stretch. I have ideas for more poses to share variations and am open to suggestions! Happy Saturday! #yoga#samesamebutdifferent#flexible#open#openheart#stretch#breathe#notperfect#practice#practicenotperfection#norightorwrong#play#fun
Here are the poses just in case you have a busy week, but want to take your photos beforehand: 1. Tree Pose
3. Sugar Cane
4. Crow Pose
5. Standing Splits
6. Warrior Poses
8. Standing hand to foot pose
9. Tiger Pose
10. Handstand or handstand prep
12. Eight Angle Pose