A (7)

78

july 2016

yogajournal.com.au

Fly high with open hips and a strong core as you move step by step

into Eka Pada Galavasana.

Benefit

Opens your hips; strengthens your core and upper

body.

Instruction

1 Begin in Utkatasana (Chair Pose), with your palms

together at the centre of your chest. Lift your left

foot away from the floor and place your left outer

ankle atop your right knee. Flex your foot. Breathe

steadily. Bend your standing knee, lengthen your

spine, and reach your arms toward the ceiling.

2 Next, fold forward and place both sets of

fingertips on the floor or blocks in front of your

shoulders. Lower your hips and draw your chest

forward until you feel a stretch in your left outer

hip. (If you’re not feeling the stretch, keep your left

hand on the floor or a block and press your right

hand against the arch of your left foot.) Breathe

slowly and deeply.

3 Lean forward slightly and wrap your left foot

around the outside of your right tricep. Flex your

foot strongly so the top of your foot grips your

outer arm. If you can’t wrap, or your hands are on

blocks, this is your final destination for today, as it

indicates that your hips need more range of motion

before you can reasonably move to the next phase.

Otherwise, bring your palms to the floor, slowly

bend your elbows and shift your chest forward –

just like the motion from Plank to Chaturanga,

though admittedly much harder. Continue to shift

YOGAPEDIA

r r ti

One-Legged Plank Pose

Benefit

Builds the strength in your hamstrings and gluteus maximus that

you’ll need to lift and keep aloft your back leg in Eka Pada Galavasana.

Instruction

From Down Dog, raise your right leg up and back. Shift forward until

your shoulders are slightly behind your wrists – this will require your

core to work harder than it would if you stacked your shoulders directly

above your wrists. Engage your abdominals to support your lower back

and maintain the lift of your right leg. Keep your lifted leg in line with

your torso and parallel to the floor. Hold until you’re fatigued (3 to 6

breaths), and then step back into Down Dog before switching sides.

Chaturanga Dandasana (Four-Limbed Staff Pose)

Benefit

Builds the upper-body and core strength required to support your

weight while balancing in Eka Pada Galavasana.

Instruction

Begin in Plank Pose with your hands slightly in front of your shoulders.

Press your hands into the floor, externally rotate your arms, and broaden

your shoulder blades. Simultaneously rock forward to your tiptoes, bend

your elbows so your forearms and triceps are at a 90-degree angle, and

lower your body until your upper arms are parallel to the floor. Keep

your quadriceps muscles and abdominals firm to support your weight.

Squeeze your elbows toward your ribs as you broaden your chest.

Take 2 to 3 breaths, drawing your shoulders away from your ears and

sustaining the posture.

forward and bend your elbows until they’re approaching a 90-degree angle. Now that your

hands are supporting your weight, lift your back foot off the floor – you’re moments away

from the full expression of the pose.