This is the current favourite sequence of one of my favourite yoga teachers. He has included this sequence in almost all of his classes. It is really very graceful and challenging at the same time.
1. Put your mat a few inches away from the wall. ( if you can do handstand without wall, you do not have to put the mat a few inches away from wall. ) Get a partner to help you.
2. Stand with feet apart across the long side of the mat with right foot towards the wall( front ). Triangle pose. Do a full triangle pose and stay for a breath or two.
3. Then reach your right hand slightly to the front right diagonal area to flow into a half moon pose. Again stay for 1 or 2 breaths.
4. Then put your left hand down and lengthen your spine (the left leg still lifted and extended, right leg is strong and still rooted to the floor) . With both hands on the floor, slowly walk your hands in and do a standing split. Remember to extend your back leg, this will help lift your weight up and enable you to go further in. A few breaths again.
5. Next, walk your hands back to the front and extend your spine. Then place your hands strongly rooted to the ground and melt your heart. ( melt alot, feel the connection between your arms and your shoulders… back left leg still lifted! ). Get ready now…
6. With the back left leg still lifted, lift your right heel off the floor. Now you are tiptoed on your standing right leg with the left leg lifted in the air. Then get your partner to help hold your lifted left leg up. Once your partner is holding that leg, try to use your core strength and lift your right leg slowly up to meet the left leg. ONce up, your partner may just let both the legs rest on the wall. Else he can help you attempt to balance there ( how? he can press your feet down while you extend your legs upwards to push against his hand )
7. Now, your partner will have to walk over to the other side and then support the right leg this time while you lower your left leg down slowly with core strength.
8. Once your left leg is lowered, proceed to the standing split.
9. Again after standing split, extend your spine and then move into half moon by placing your left hand disgonally on the front left.
10. Move into the ending pose which is the triangle.
Repeat with the other side.
Leave a Reply