Seated breath work + twists + side stretches + open shoulders
wrist warm up: compress r wrist with l hand and rotate. switch. sweep arms up + open/close fists
roll forward+ wide legged childs pose.
activate arms and sink tush towards heels
rise up + find pinwheel on each side
table top: cat/cow + r knee to nose
lunge: knee down then chest to thigh+ tuck toes + lift knee
knee to nose + plank + chaturanga + up dog + down dog
roll to plank + table top: repeat sequence on opposite side
find some movement in down dog
r three legged down dog
knee to nose
lunge: find movement, rock between pyramid and lunge
reach high on back tippy toe + warrior 1
warrior 2 + reverse warrior
side angle (with or without bind)
triangle + arm circles (lifted arm comes to the ground as the opposite hand reaches for the planted foot)
side plank + slowly lower lifted leg by engaging hip flexor)
dancing warrior 3
Insert inversion of your choice
eagle + unwrap leg bringing knee to chest as arms sweep up + step back to plank + vinyasa
l three legged down dog: repeat sequence on opposite side
from down dog: jump through/step forward to seated + twist
roll to plow + slow lower + knees to chest
rise to seated + option to throw in extra juicy hip openers just because
Astavakrasana / Eight Angle Pose
Ashta = eight
vakra = crooked, curved, bent
I decided to do a little breakdown of Eight Angle since it’s the pose of the day over on my Instagram. I'm co-hosting #ArmedForCore, which is a yoga challenge running from Feb 6-12 focusing on funky and creative variations of arm balance postures.
Here is a quick breakdown of the original pose and some variations! Though there is more than one way to enter this pose, Ill be talking about my favorite way to get into it.
As always, make sure to warm up beforehand.
In addition to whatever your normal practice is, make sure to add in some wrist stretches. Sun salutations work like a charm. Chaturanga holds help strengthen the arms for balancing. Hip openers like cradle the baby are perfect for getting that leg high up the arm in elephant trunk pose. The options are seriously endless so go with what feels right to you!
Begin in Dandasana, with legs extended out in front of you.
Keeping the left leg extended, bend the right knee and see if you can bring it high up on you shoulder. The higher up the arm the better!
With hands flat on the floor engage you bandhas + core and lift your booty and float the left leg straight up and out in front of you. This is elephant trunk pose.
Cross the right angle of the left
Extend your legs in front of you keeping the ankles crossed.
Begin to lean forward until your arms are in chaturanga position
Instead of lifting up in elephant trunk pose, keep the booty on the ground. Cross the ankles and then lift up and lean forward!
Yay! You did it!
From Eight Angle, uncross the ankles
Bottom leg (left) bends and wraps around right arm
Top leg (right) extends straight out in front.
Funky Eight Angle
Begin in Eight Angle
Slowly lower the arm that doesn’t have the legs wrapped around it down to the ground (Left in this case)
Land on your forearm
You can stop there or take it one step further….
Instead of staying on your forearm, lift the hand up you your chin and balance on the elbow!
This is a page from the handstand prep article that I posed for...