Utthita Hasta Padangustasana
Extended Hand-To-Big-Toe Pose
Christy Nones McKenzie
Come to standing. Hug one knee into the chest as you ground firmly through standing leg. Reach for the big toe of the bent leg and begin to extend the leg straight out in front of you (you can also grab the outside of the foot if you have the flexibility). Keeping the fingers locked around the toe, begin to open the leg out to the side. Really straighten through the standing leg, pushing the knee back, open through the chest as you lengthen through the spine, standing up tall. Finally extend the opposite arm out to the side and hold for 3 deep breaths. Return to standing and repeat on the other side.
Standard Moves presented by PUMA.
Come to sitting, back to back with your partner and interlace arms. As one person begins to move forward, the other releases gently over partner’s back, opening through the chest and releasing the head back. Stay for 3 breaths and switch.
Partner Yoga: Adho Mukha Svanasana Assist
Partner Yoga: Downward Facing Dog Assist
Both people come into downward facing dog, one in front of the other, the first person’s feet lined up with the second person’s hands. The first person begins to lift legs, walking their feet up other person’s back, until toes reach the sacrum. The first person then presses balls of feet into other’s low back, adjusting and massaging misalignments into place. Hold for a few breaths and switch.
Come to sitting. Hug right knee into chest, grab ankle and foot with both hands and place top of right foot on left thigh. You can stay here in half lotus or come into the full pose by also bringing top of left foot on right thigh. Sit up tall, close the eyes and breathe.
Seated Wide Leg Forward Bend
Begin sitting, with legs in a V shape. Rotate the thighs outwardly, knee caps pointing up toward the ceiling. Flex the toes in towards the face and begin folding from the hip joints, maintaining the length in the torso.
Eka Pada Galavasana
Flying Crow Pose
From standing bring one leg into figure 4 and then fold forward slightly bending the standing leg, placing palms on the floor shoulder width apart. Then looking forward moving the weight of the torso forward and activate the feet fully by flexing the feet and keeping the toes very engaged, especially the foot against the arm. Keep chest low, like chatturunga, so the hips can reach higher than the chest.
Eka Pada Rajakapotasana
One Legged King Pigeon
Parivrtta Surya Yantrasana
Sun Dial or Compass Pose
How to get the most out of your Sun Dial Pose. Make sure you stretch and open your hamstrings and obliques significantly before coming into this pose; from seated hug one knee to your chest, then inch shoulder under your knee.