Staff Pose to Up­ward Plank Pose

Yoga Journal - - Yogapedia -

BEN­E­FITS Warms your body and strength­ens your torso, arms, and hip flex­ors; sim­u­lates the float­ing as­pect of the fi­nal pose

IN­STRUC­TION This dy­namic two-pose vinyasa is best done while wear­ing socks on a slip­pery floor—or with wash­cloths un­der your feet to as­sist slid­ing. (Do not do this vinyasa if you have wrist is­sues, high blood pres­sure, os­teo­poro­sis, disc bulges, a her­ni­a­tion, or are preg­nant.) Sit on the floor with a long, neu­tral spine and your legs straight in front of you. Stack two blocks on each side of your hips (you can also try it with­out blocks, but the backs of your up­per arms will need to work much harder to sup­port your torso). Press your palms down firmly into the blocks. Straighten your arms to lift your hips off the floor into a mod­i­fied Dan­dasana. Start to swing your hips back and forth, in­creas­ing mo­men­tum and range. Slowly lift your hips higher in both flex­ion and ex­ten­sion ac­cord­ing to your strength and abil­ity. As you pass through Dan­dasana, be­gin pulling the bot­toms of your shoul­der blades to­gether, lift your ch­est, and push back be­hind you with your hands—all while pulling in to­ward you with your feet to lift your hips up and away for Purvottanasana. Ex­hale as your hips swing back, and in­hale as you lift up into Purvottanasana. As you in­crease your en­durance, tran­si­tion from A to C (see right) up to 20 times. If you be­come short of breath, pause to rest.



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