The Many Benefits of Standing Splits / One Foot Up Pose

Urdhva (Upward) Prasarita (Expanded) Eka (One) Pada (Foot) Asana (Pose) is a pose I’ve fallen in love with. It gets you upside down, challenges your balance, tightens your tummy, strengthens your legs and lower back, and opens your hips. It’s also a good way to warm up for Monkey Pose, or front-to-back style splits.

To practice Standing Splits, stand in Mountain Pose with your hands on your hips. Breathe out and fold forward like a piece of paper. Reach your arms toward the floor and lengthen your spine. Let your head hang in Standing Forward Fold (Uttanasana) . Put your hands on the floor or make fists and put them into your opposite elbows if it feels nice. Take at least 3 deep breaths.

Next place your hands on the floor in front of you or on either side of your feet.  Inhale and lift one leg toward the sky. Look down at the floor for balance. If you feel stable, grab your standing ankle with one or both hands. Keep reaching your leg up for 3-5 long breaths, then return to Standing Forward Fold. Repeat on the other side. Namaste.

Images: Coloring page from Yoga Teddy Bear’s Big Little Coloring Book of 108 Yoga Poses colored by Miss Michele Palumbo, Bay Shore, NY. Enter our coloring contest to win prizes. Pictures of Yoga Teddy Bear creator K. Mae Copham by Robert Oakley in New Paltz, NY.

Expand Your Horizon

Expand your Horizon

Yoga is full of imagery. From mountains and trees to dogs and pigeons, images in nature abound to inspire and teach us. Often a class will mirror the cycle of life, beginning with Child’s Pose and ending with Corpse Pose, after which you roll over into a fetal position before sitting up again to begin anew. Many kids learning yoga know Half Standing Forward Fold (Ardha Uttanasana) under more playful names: Number 7 Pose, Table Top or Horizon Pose. All these images are useful in practicing this often underrated pose.

For some, Ardha Uttanasana is simply a transition pose in the Sun SalutationSequence. After Forward Fold and before Four Limbed Staff Pose, you move into Horizon to facilitate and prepare for the act of jumping or stepping back. But as its own pose, Horizon is a wonderful and easy way to lengthen your spine and release the muscles of the chest.

Usually, Ardha Uttanasana begins by standing in Mountain Pose. Exhale as you fold forward to touch your toes (or as close as you can get.) Next, breathe in and make your spine long while you lift halfway up. Press into your shins or let your arms dangle as you squeeze your shoulder blades together and look forward to scan the horizon. Make the top of your back as flat as a table top. Breathe deeply. Try reaching your arms forward. For support, grab a chair or a wall. Lean back like a number 7 to lengthen your spine. Breathe out and tuck your chin. Breathe in and lift your head up. Shift back on your heels to open your hamstrings. Shift forward on your toes to stretch your shins. Play. Expand your Horizon.

When you’re finished, exhale to touch your toes once more. Then, leading with the chest on an inhale, sweep your arms along your side to the sky. Return to Mountain Pose. Namaste!

Images: Coloring page from Yoga Teddy Bear’s Big Little Coloring Book of 108 Yoga Poses colored by Miss Michele Palumbo, Bay Shore, NY. Enter our coloring contest to win prizes. Pictures of Yoga Teddy Bear creator K. Mae Copham by Robert Oakley in New Paltz, NY.

Invigorate Yourself with Extended Side Angle

This yoga pose is called Utthita (extended) Parsva (side) Konasana (angle pose). It’s a warrior style pose that will create lots of space between your side ribs. At the same time you’ll stimulate your abdominal organs, strengthen your legs and stretch your shoulders, groin and chest. That just about covers everything!

To practice Utthita Parsvakonasana, stand with your legs wide apart and your feet firmly grounded. Open your arms and fingers wide. Turn one foot outward toward the front, and turn the other foot inward slightly. Bend your front knee and press your inner legs apart. Lower your front arm and bend your elbow so your forearm rests on your front thigh. Reach your other arm up and over your head like the long neck of a giraffe.

Look up toward the sky and balance or just look straight ahead. Challenge yourself by reaching your bent arm to the ground. Keep breathing. Stay in the pose for 3 or more long deep breaths, then return to the original position and switch your feet so you’re facing toward the back. Move into Utthita Parsvakonasana on the second side and spend the same amount of breaths here.

When you’re finished, notice the blood flowing through your body. Check in with your shoulders, chest, tummy, sides, hips and knees. How do feel?

Images: Coloring page from Yoga Teddy Bear’s Big Little Coloring Book of 108 Yoga Poses colored by Miss Michele Palumbo, Bay Shore, NY. Enter our coloring contest to win prizes. Pictures of Yoga Teddy Bear creator K. Mae Copham by Robert Oakley in Vail, CO.