Fitness
For when you’re feeling brave.
Otheryoga poses are considered challengingbecause they call on your mind-body connection.
Of course, it takes both physical and mental practice to nail a tricky pose.
Conquering challenging poses doesnt happen overnight, Braun says.
This posture will challenge your balancing skills as you hold your legs above your shoulders in a V position.
Pro tip: Itll help to get your hips moving with a standing wide-legged forward fold.
Hold that for one minute, then warm your shoulders up with a twistyeagle arm stretchbefore attempting this pose.
Step your feet wider than hip-width apart.
Fold your torso forward.
Place your hands on the ground or on yoga blocks shoulder-width apart and behind your heels.
Bend your elbows to create a shelf for your thighs.
Press your hands down and engage your core.
Squeeze your thighs around your arms.
Try crossing your ankles to find balance.
when you’ve got the balance, straighten your legs.
Connect your palms together at your heart.
Twist your torso to the right.
Hook the back of your left tricep to the sole of your left foot.
Grip your fingers into the mat and lean forward.
Your right foot will begin to lift off the ground.
Engage your core muscles, then extend your right leg long.
Standing Revolved Hand To Big Toe Pose
Thispose is all about balance and stability.
To warm up, Washington recommends trying a reclined hand to big toe pose first.
Once you feel stable, begin to extend your leg forward.
Stand in the center of your mat.
Ground your left foot into the mat.
Keep a small bend in your left knee.
Lift your right foot off the mat, bend your lifted knee, flex your foot.
Round your torso forward.
Grab the outside of your lifted foot with your left hand.
Grab your inner arch with your right hand.
Lengthen your torso upright and extend your right leg forward and parallel to the ground.
Release your right hand from your foot, then extend your arm back.
Slowly trace your gaze back to your right hand.
Exit the pose with control and repeat on the other side.
Splits
It can be a fun challenge towork up to a split.
To get there, take your timegaining hamstring flexibilityby doing half splits.
Come into a tabletop position.
Step your right leg in between your hands.
Lean forward onto your fingertips or blocks for a half split.
Straighten your right leg by bringing your right heel forward and drawing your toes towards your chest.
Feel a stretch, not a strain, in your legs.
To do a split, slide your front leg forward while straightening your back leg behind you.
Keep your hips square.
For this reason, its important to slowly work your way up to doing this pose.
Lie on your back.
Bend your knees.
Place the soles of the feet hip-width apart on the mat close to your butt.
Bend your elbows.
Place the palms of your hands overhead near your ears, fingers facing your feet.
Press down into your palms and feet as you lift your shoulders and hips up off the floor.
Straighten your arms as you lift your head off the floor.
venture to keep your feet parallel and knees in line with your feet.
As an added challenge, lift one foot off of the floor.
Do a forward fold.
Place both hands flat on the mat shoulder-distance apart, fingers facing forward.
Lean forward by bending your elbows.
make a run at keep your shoulders even as you shift your body weight to your arms.
Eight-Angle Pose
This move requires strength, flexibility, balance, and confidence, Braun says.
Thats why these moves also have a mental component as you push past your worries and self-doubt.
Begin in staff pose, seated with your legs extended out in front of you.
Bend your right knee.
Bring your thigh out towards the right.
Place your hands on the floor about shoulder-width apart.
Tilt yourself slightly forward as you lift your hips and left leg up.
Hook your left ankle over your right and press your ankles together.
Bring your chest forward and bend your elbows while swinging your legs to the right.
Press through your heels to straighten your legs.
Repeat on the opposite side.
Studies referenced:
Sherman, KJ.
