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YOGA @ HOME
Yoga dynamics
Move through deep twists and side crane as
preparation and then find the arm balance scissors
pose, Eka Pada Koundiyanasana. This pose requires
strength and flexibility, suitable for stronger, more
advanced practitioners. With Vidya Heisel
1
3
2
4
1 Seated Twist
Sit with legs outstretched, you can use a folded blanket under the
buttocks to give you a little more height. Bring the right knee into
the chest, the right foot close to the left thigh, the left foot is active.
Place the right hand behind you on the floor and draw the right knee
across the chest. Raise the left arm high and as you exhale hook the
left elbow over the knee. On each inhale lift the spine. On each exhale
twist a little deeper.
After about 1 minute, switch to the other side.3 Crash Pad
Prepare your blanket as a crash pad so that you have some
cushioning if you should fall.2 Squat
Come into a squat.4 Side Crane Preparation
Place your shoulder width apart hands at a right angle to your body.
Squeeze your feet and ankles together. When you are first beginning
side crane you can use your right elbow against your right hip, so
you’re using both elbows as a platform. Bend your elbows quite a lot
as you lean forward so your face is almost touching the blanket and
see if you can get your feet to lift off.You will need a block and a blanket.