Posts Tagged ‘yoga journal’

Back from Thanksgiving and, Idon’t know about you, but I’m finding the need for balance, in diet- navigating my way from abundant meat and cheese (until Christmas, creamy fondue and Calabrese salami!) and back to hot rice cereal, greens and lean protien…    and practice!  Whew! Moving on in the series we find ourselves moving from grasping our toe as though for dear life long, extended and upright, into Dekasana, or Airplane Pose… I’m guessing (cuz I don’t really know) a modern, 20th century evolution of Virabhadrasana III, or Warrior III.  Regardless, a welcome relief from the intensity of Utthita Hasta Padangusthasana, or Extended Hand-to-Toe! From the extended leg, hand-to- toe, the leg is brought forward briefly yet again where the toe is released, controlled of course, not dropped… the hands grasp the hips and that extended leg is lightly, strongly extended forward from the hip.  Alternatively, that leg can be supported by the hands, fingers intertwined below the hamstring- my preference, in fact. Read the rest of this entry »

Just when you thought all was well with the world… you’ve successfully unwound yourself out of Eagle and with a long, delightful exhale are ready to take it down a notch.

Well, nope.

The series continues, long and extended, as we head into a remarkably high energy posture, Utthita Hasta Padangusthasana, or Extended Hand-to-Toe, requiring strength along with steadiness and focus. The good news is that for beginners, or if the day- and the joints- say, “let’s just not” there is a lovely modification that still fosters knowledge and understanding on one leg, but offers a little break in the intensity.
To modify, rather than grasping the big toe and extending the leg, merely keep the knee bent.  Keep the hands on the hips and hold the knee forward for five breaths, foot flexed and supporting foot grounded into the floor to maintain the stable foundation.

After five breaths, keeping the knee bent, move the knee to the side of the body and hold.  If you’d like to intensify this a little, challenging the balance, turn the head to settle the gaze on the opposite wall to the bent leg.  After five breaths bring the bent leg back to the front, with hands still on hips, hips square, extend the leg forward and hold at whichever height your leg and hip allow for a breath or two before releasing to the floor to switch sides.

If you’d like a little more challenge, actually working towards extending the leg and maintaining that extension, consider using a chair on which to support that leg for the five breaths.  Props are always strongly encouraged!

As with all of the balancing postures, this provides wonderful strengthening and lengthening in the supporting leg, and certainly that which is extended should you take it in that direction. As always, here’s a little more info…

Lovely.  Lovely.  Lovely.