Online Personal Training with Leisa - Wide Legged Split Balance
chaturanga = four limbs · danda = staff · asana = pose
￼Four-Limbed Staff Pose
It is important to establish a beautiful connection with not only strength of body, but also mind, connecting with your will and concentration. As you come down into chaturunga (half pushup) you can see that the elbows are nice and close to the body. Feet hip width apart with a beautiful connetion of belly through to spine. Toning and strengthening the entire frame. If you are doing this correctly, you should start to feel a lightness through the entire body as you come into chatarunga.
Challenge yourself and try and stay in the pose for a good couple of breaths and with the entire body connected. Push back up drawing shoulders away from ears and connecting your breath.
The muscles in the front of the body (pectoralis major and deltoids) tend to be strong, while the muscles in the upper back are weak. Additionally, the muscles that are meant to stabilize the shoulder girdle (rhomboids and serratus anterior) are often not engaged.
1. From Plank Pose, align your shoulders slightly ahead of the wrists and come onto the balls of your feet, pressing the soles of your feet back, as if into a wall behind you.
2. Simultaneously push back through the heels to engage the quadriceps and bring the lower body to life, and reach your sternum forward, creating a straight, taut line of energy from the crown of your head through your feet.
3. On an inhalation, draw the heads of the shoulders and the tops of the thighs up and away from the floor, pull your lower body up and in, and release the tailbone toward the floor.
4. On an exhalation, bend your elbows, keeping them over your wrists and drawn in against your sides. Slowly lower yourself toward the floor, keeping your body as straight as a plank of wood, neither letting your center sag nor sticking your buttocks up in the air.
5. Bring your gaze to the floor, about 6 inches in front of you, and continue to lower until your shoulders are at the same height as your elbows.
6. Continue to reach through the heels, sternum, and crown of the head as you breathe.
7. To come out of the pose, exhale and lower down to your belly or push back up to Plank Pose. Or inhale and come onto the tops of your feet and into Upward-Facing Dog. ONly JUMP back when you have the confidence and assistance
Before you move on
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* Meditation Imagery
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How to come into Wide Legged Split
Lift nice and tall in the body being sure to stack the shoulers over wrists. Draw the navel toward spine contracting and lengthening all muslces of the body, especially though the Serratus anterior.
As shown below!
I am pushing back directly into upward facing dog, but until you build the confidence and strength to do this, Allow yourself to come out the same way you went in. DO NOT PUSH BACK with out the assistance of a trained yoga instructor.
Bring the back leg down, draw up nice and tall taking the left leg back to meet right. Come into downward facing dog to lengthen and stretch out.....
Support one or both of your legs on a bolster and/or chair seat to secure your balance.
- Strengthens the arms and wrists
- Tones the belly and spine
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