Australian_Yoga_Journal_-_September_2015_

77

august/september 2015

yogajournal.com.au

Urdhva Prasarita Ekapadasana

(Standing Splits)

Benefit

Stretches the hamstrings of the standing leg, strengthens the
hamstrings and glutes of the lifted leg, cultivates balance, and
shifts perspective

Instruction

Stand in Tadasana. Inhale to Urdhva Hastasana and then exhale
to Uttanasana (Standing Forward Bend). Firmly ground down
through your standing, right foot and lift your right
quadricep muscles. Inhale and lead with the inner
thigh as you lift your left leg. Make sure you
internally rotate your left leg and hug the
midline with the inner seam of the leg.
Don’t let the left hip open or the left leg
bend. Extend the spine so that the
back doesn’t round. Hold for 8
breaths and then release the left
leg down. Take an easy
Uttanasana, then switch sides.

Utthita Hasta Padangusthasana

(Extended Hand-to-Big-Toe Pose)

Benefit

Strengthens and stretches your legs, teaches the entry to

Handstand

Instruction

From Tadasana, draw the right knee to the chest and interlace

the first two fingers around the right big toe. Point your left

foot forward, lift your left kneecap, and press your left femur

back. Keep the chest lifted. Exhale to straighten your right leg

as much as possible. Roll your outer right hip down, away from

the armpit. Either keep the left hand on the left hip or extend

the arm alongside your left ear. Keep the pelvis neutral and

use your breath to spread the chest. Hold for 8 breaths. To

come out, bend the right knee, release

the toe, and hug the knee in before

returning the right foot to the floor.

Repeat on the other side. The standing

leg becomes the first leg up into

Handstand, so it’s crucial that it remains straight; the

lifted leg, however, can bend if necessary.

Lengthen the hamstrings, hone midline awareness, and cultivate balance

with these prep poses for Adho Mukha Vrksasana

Adho Mukha Svanasana (Downward-Facing Dog Pose)

Benefit

Strengthens the upper body, lengthens the hamstring and calf muscles,

fosters introspection and calm

Instruction

Start in Table Top pose. Place your palms shoulder-width apart, with your index

fingers parallel. Ground evenly through all four corners of your palms. Externally

rotate your upper-arm bones and internally rotate your forearms. On an exhalation,

tuck your toes, lift your knees, and straighten your legs. Your feet should be

sitting-bones-width apart. Lift your quadriceps and press your thighbones away from

your chest and arms. Reach your sitting bones up and your heels down, stretching

the backs of your legs. As you press your palms down into the floor, reach your

pelvis in the opposite direction and lengthen through the side waist. Avoid rounding

the upper back. Smooth out the front ribs. Contract the trapezius muscles, between

your shoulder blades, so that you can soften the upper trapezius muscles along your

neck. Stay here for 10 breaths before exhaling back to Table Top pose.

Urdhva Hastasana

modifi cations,

page 76

Adho Mukha

Vrksasana prep

Adho Mukha

Vrksasana,

pages 78-79

Urdhva

Hastasana

page 75