LORD OF THE DANCE POSE
InLoveWithYoga2016 Challenge @lorenlotus @kellypenderyoga @altaregoapparel
- Stand in Tadasana. Ground and center through your feet and take a point on eye level to focus on.
- Exhale bend your left knee, left foot to the buttock, and hold the outside of your left foot with the left hand. The top of the right thighbone draws back and engage your right thigh and knee to make the standing leg strong.
- Keep the torso upright, the chest open and draw the pubic bone to the navel to keep length in the lower back. Now on an inhale pushing the left foot back into the hand, raising the leg so the thighbone ends up parallel to the floor and the lower leg in a right angle with the thigh bone and vertical with the floor. You can lift your right arm up in front of you, parallel to the floor or a little higher next to the ear.
- Hold for 5-10 breaths.
- On an out-breath release the leg back down to the floor.
- Develops concentration and balance
- Tones and stretches the leg and hip muscles
- Stretches the hip flexors
- Strengthens the arch in the standing foot
- Develops range of motion in the shoulders
- Expands the chest and front body
- Strengthens the back body in a back bend
- When holding the outside of the foot with with the left hand, you can also reach back with the right hand and hold the inside of the foot, and than lift the leg. This works stronger on the chest. Your balance needs to be good for this.
- You can try to hold the foot from the inside - this changes the stretch in the shoulder slightly.
- To help you get into the full expression of this pose, you can use a belt. Loop the belt around your left foot. Make sure the strap comes over your shoulder from the back. Then walk your hands down the belt, elbows pointing to the ceiling, hands behind the back, slowly lifting the foot.
Standing Hand to Big Toe Pose in Yoga
Balance Alliance Challenge with @Cyogalab
The Sanskrit name for this pose, "Utthita Hasta Padangusthasana" (oo-TEE-tah HAHS-tuh pahd-ahng-goosh-TAHS-uh-nuh), comes from five words:
- "Utthita" — meaning "extended"
- "Hasta"— meaning "hand"
- “Pada” — meaning “foot”
- “Angusta” — meaning “big toe”
- “Asana” — meaning “pose”
Having Trouble Keeping Balance? Don’t worry about having a straight lifted leg. You can just raise the knee (keeping the lifted ankle flexed) and bind hands around the top of the shin.
Tight Hips/Hamstring? Same rules apply as above. You can also use a strap or towel bound around the ball of the raised foot to relieve some pressure and to help keep the spine vertical.
Deepen the Pose In addition to the advanced variations above, one could…
Release the Bind! Play with letting go of the toes at various points of this posture. In addition to looking like Jean-Claude Van Damme, you’ll certainly hone a higher sense of balance and fluid strength.
Hand to Toe Pose is a challenging and invigorating balance posture with many benefits:
- Stretches hamstrings and hips
- Stretches adductors
- Strengthens back and arm muscles
- Improves sense of balance
- Calms the mind and improves focus
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