Standing Balance And Folds

Question 1

Urdhva prasarita Ekapadasana

Right side

Answer 1

Urdhva Prasarita Ekapadasana
Standing Splits from warrior 3

Exhale Standing splits
both hands flat on the floor
Bring your right leg up

D o your variation, take your left ankle left hand 2
Take your left ankle right hand 3
Fold from hips
Keeping length in spine
Square your hips towards the floor
Root down on toe of standing leg
Brings ribs to thigh
Stretch heels away from each other
Balance comes from strength of the extended leg

Question 2

Virabhadrasana 3 right side

Answer 2

Warrior 3

Adjustment:
Help the balance and square the hips
Stand behind standing leg
Inhale knee to chest,
exhale
shoot your right leg back warrior 3
warrior 3

hands alongside your thighs
palms facing in
Keep looking up 1
Heel as high as your hip 2
Back leg stretching back 3
Standing leg heel and toes firmly down
Standing leg thigh muscles pulled up
Do not collapse the chest but stretch the front of the body towards the head

Question 3

Utthita Hasta

Padangustasana

Answer 3

Leg Extends to
Utthita Hasta
Padangustasana

Bring your right knee to your chest
Bring your hands underneath the knee
Inhale point, exhale bend
Inhale straighten,
Exhale bend
Inhale point, exhale bend

Bring your hands high above your head
Stay there for 1
Straighten your right leg
Bring your toe up as high as it goes 2
Keep your leg straight 3
Standing leg straight and strong
Chest broad and sternum lifted
DRISHTI is on your big toe

Question 4

Padottanasana 1

Answer 4

Padottanasana 1
Forward Fold 1, hands below shoulders

Hands on hips
Inhale take a back bend
Exhale fold forward
Hands flat shoulder width

Inhale look up
Exhale hands on your hips
Inhale come up back bend
Exhale hands by your side
head back between your legs
Feet parallel to the matt or toes pointing in slightly
Inner thighs of legs pulling up
Draw abdomen in
Bring weight forward into balls of feet while grounding heels down
Stretch belly button and Sternum towards the floor
Tailbone to the sky
Hips directly over heels
Relax the neck

Question 5

Utthita Hasta Padangusthanasana &

Pavritta Utthita Hasta Padangusthanasana

Answer 5

tthita Hasta Padangusthanasana

Look straight ahead
Cross your arms over your right foot
Take your right foot in your hand
Straighten it in front of you
And come to Utthita Hasta Padangusthanasana

Take your right hand up
Stay there for 2
Look straight ahead at an object for 3
Root down through the heel of the standing leg
Chest broad sternum lifted
Balance from strength of standing leg

More important to keep your spine straight then it is to straighten your raised leg
Pavritta Utthita Hasta Padangusthanasana

Now change your gaze to the back wall
Rotate your right arm back

Inhale bring your right hand instep
Exhale kiss your right knee
Try and look at that wall for 2
Look at a single object 3