Today we are going to do some one leg standing balance poses. These poses target the hips and glutes. Let’s get started.
We’ll start in Mountain Pose
• Stand up straight with your big toes touching.
• Turn your palms to face forward and feel your shoulders press into the back of your body.
• Relax your shoulders away from your ears.
• Roll your inner thighs back and take a couple of breaths.
Next, we’ll take Hand to Knee or Big Toe Pose
• Bend your right knee and lift it to hip height. Grab the front of the knee or reach for the big toe with your first two fingers.
• Anchor your left hand on your hip.
• If you are holding your toe, extend your leg toward straight as long as you can keep your spine upright.
• Hold for five breaths. Switch sides and hold for five breaths.
From here let’s move right into Airplane Pose
• Release the knee or big toe and return to Mountain Pose with your hands by your sides.
• From your upright position shift your weight to the left leg and tilt at the hips, reaching the right leg straight back and bringing the upper body parallel to the floor.
• The front of both hips should face down, so roll your right hip down if it is opening to the side.
• Hold for five breaths then keep your leg lifted and reach both hands to the floor.
To come in to Half Moon Pose
• Place your right hand about a foot in front of your right pinkie toe and bring your left hand to your right hip. Place a yoga block or thick book under your right hand, if needed.
• Roll your left hip open toward the ceiling and reach the left hand up.
• Hold for five breaths, then release the upper hand and foot to the floor and take an easy forward fold for a few breaths
Repeat the entire sequence on the other side.
• Stand up straight with your big toes touching.
• Turn your palms to face forward and feel your shoulders press into the back of your body.
• Relax your shoulders away from your ears.
• Roll your inner thighs back and take a couple of breaths.
Next, we’ll take Hand to Knee or Big Toe Pose
• Bend your right knee and lift it to hip height. Grab the front of the knee or reach for the big toe with your first two fingers.
• Anchor your left hand on your hip.
• If you are holding your toe, extend your leg toward straight as long as you can keep your spine upright.
• Hold for five breaths. Switch sides and hold for five breaths.
From here let’s move right into Airplane Pose
• Release the knee or big toe and return to Mountain Pose with your hands by your sides.
• From your upright position shift your weight to the left leg and tilt at the hips, reaching the right leg straight back and bringing the upper body parallel to the floor.
• The front of both hips should face down, so roll your right hip down if it is opening to the side.
• Hold for five breaths then keep your leg lifted and reach both hands to the floor.
To come in to Half Moon Pose
• Place your right hand about a foot in front of your right pinkie toe and bring your left hand to your right hip. Place a yoga block or thick book under your right hand, if needed.
• Roll your left hip open toward the ceiling and reach the left hand up.
• Hold for five breaths, then release the upper hand and foot to the floor and take an easy forward fold for a few breaths
Repeat the entire sequence on the other side.
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