• Find your Drishti: Gaze at a point at eye level, to help you to keep your balance.
• Shift your weight onto your left leg. Ground through the four corners of your left foot.
• Bend your right knee, reach down with your right hand and clasp your ankle.
• Bend your right knee and place your right foot on the inside of your left leg either above or below your knee joint. Press your knee back, so your knee points out to the side.
• Press your foot against your inner thigh, and your inner thigh back into your foot.
• Keep your core muscles engaged.
• Firm your left hip in. Lengthen your spine. Soften your shoulders. Tuck your chin slightly in and back.
• Bring your hands in front of your heart in Prayer Position (Anjali Mudra). Or you can lift your arms up to the ceiling. You hands can remain shoulder-width apart.
• Stay in this pose for five breaths or more.
• Lower your leg and arms down as you exhale, and take a moment in Tadasana.
• Repeat on the other side.
Beginners tips • Keep the knee of your standing leg soft - do not lock the knee especially if you are hypermobile.
To help with your stability and balance:
• Spread through the toes and press the foot firmly into the floor but try not to clench your foot so that it can make small movements to help keep your balance.
• Engage the muscles of the leg, hips, glutes.
• Maintain an active core.
• Improves balance.
• Opens the hips.
• Strengthens the ankles, legs and spine.
• Lengthens the spine.
• Improves focus and concentration.
Watch out for...
• Keep your shoulder blades on your back, spread through your collarbones wide and release your shoulders away from your ears.
• Try to stay relaxed. Focus on an even breath and finding the balance between steadiness and ease in the pose.
• Add an extra challenge to your balance by raising your gaze to the ceiling or by closing your eyes.
• Try Tree Pose standing on an uneven surface, like a folded blanket or folded mat - this will challenge your balance and strengthen the small muscles in the ankles and feet.
• You could explore a more challenging bound Tree Pose. Bring your right foot into Half Lotus. Wrap the right arm behind you and hook your big toe with thumb and forefingers. From here you can fold forward into Half Bound Lotus Standing Forward Bend (Ardha Baddha Padmottanasana) .
Transition Dancer's Pose Natarajasana
Advanced Option Extended Hand To Big Toe Pose A-B Utthita Hasta Padangustasana A-B
Beginner Option Mountain Pose Tadasana
Open level humanist yoga classes in Milton Keynes
For advice & guidance making your yoga course booking, please don't hesitate to contact me and I'll be happy to help.