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.