It’s Yoga Tip Thursday! Today’s pose is the first one I haven’t written in Sanskrit... because it’s not really a typical yoga pose. But it’s something I teach in my classes all the time. It’s challenging, playful, and increases awareness and focus. *If* there were a Sanskrit name for this I suppose it would be “Eka Hasta Eka Pada Adho Mukha Svanasana” (one handed and one legged downward facing dog). 🤔 .
1. Start in Downward Dog.👇🐶 Pay attention to your contact points to the ground (hands + feet). Spread fingers wide + push the floor away. Use entire hand to press into the floor (the palms, the knuckles, metacarpals, squeeze all ten fingertips). Draw up through sits bones, inner groins, + inner thighs. Lengthen neck.
2. Raise one leg up into Down Dog Split (aka Three Legged Dog) while keeping the hips “squared.” Keep lengthening the bottom leg back and down (elongating hamstrings and calf, while bottom heel drives down toward the floor). 💥Pro tip: when we lift up one leg (let’s say, right leg), there is a tendency to sink the opposite (left) shoulder. Try to avoid that by maintaining the width across the shoulder blades, forearms lifting away from floor, and arms straight).
3. If it’s your right leg that’s up, start to lift the opposite hand. Start by tenting the fingertips like a teepee⛺️ , then sliding the hand back towards you under the torso while still keeping contact with the ground. See if you can lift just one finger, then maybe two, then maybe three, then all five, hovering the hand off the floor. Finally, try to reach the arm up and back along your shape. Remember to *hug everything in to your midline* for balance. (so think of squeezing your left inner thigh towards your right bicep and Vice- versa). 🤸♂️ Have fun! Let me know if you try it!
Original pic by @esnelldesign . Edited by me.
#yogatips #yogaalignment #yogatipthursday #adhomukhasvanasana #crossdiagonalbalance #birddog #oppositearmlegextension #downdogsplit #ekapadaadhomukhasvanasana #asana #newyorkyoga #nycyoga