Eka Hasta Bhujasana

eka hasta bhujasana

  1. Start seated in dandasana (staff pose) with your legs strong and your chest lifted.
  2. Bend your right knee and place your heel near your right sitting bone.
  3. Grab the sole of your right foot with both hands.  Keep your leg bent and lift your foot so that your shin is parallel to the floor.  Keep the knee drawn into the chest.  Push your foot into your hands  and your hands into your foot, to create and maintain muscle energy.
  4. Keep a hold of your foot with both hands and widen your right knee to the right and draw your knee back behind your armpit.  Reach your chest forward as you draw your knee back.  Maintain strong legs and even though you are widening your right knee to the right, squeeze the leg into the midline.
  5. Keep a hold of your foot with your left hand, and free up your right.  Take your right hand under your calf muscle and hook your right leg over your right shoulder.  Give this several attempts to help get the leg as high up your arm as you can.
  6. Place both of your hands on the floor slightly in front of your hips.  Squeeze your legs strong towards the midline.
  7. Press your hands down and claw the floor.  Draw your shoulders on your back.  Pull your hips back and lift your legs up off the floor.  The more you squeeze your legs towards one another, the lighter you will feel.

Have fun!

Camatkarasana

camatkarasana

“Wild Thing” also known as Flipping Your Dog

  1. Begin in Adho Mukha Svasasana (Downward Facing Dog).
  2. Plant your hands firmly into the ground.  Lift your arm bones up and away from the floor.  Firm your shoulder blades on to your back.
  3. Raise your right leg up and keep your hips even and level.  Open your right leg up and stack your hips while reaching your inner thighs back.
  4. Come up on to the ball mount of your left foot.  Keep your hips high and take your tailbone in strongly.
  5. Keep your left hand firmly planted on the ground and push the floor away from you.  Begin to turn your torso towards the sky and pick up your right hand off the floor as you do.
  6. Gently but confidently place your right foot down on the floor behind you.
  7. Keep your hips high, tailbone in, and your shoulder blades firm on your back.
  8. Take your head back and curl into your upper back.
  9. Reach back and stretch your right arm up over your head by your right ear, and lean away from your left hand.
  10. Breathe and go wild!