Principles of Pose — Jules

from Mountain Pose (Samasthiti),

  • inhale, turn to right and step or hop right foot 3-4 feet apart, arms extended out parallel to the floor, palms down 

(shoulders relaxed but shoulder blades wide and actively drawing down into back body)

  • turn right foot so the toes face back of the mat & left foot slightly hinging in toward right foot

  (hinging of left foot angle may vary- if it is too far hinged inward, you may achieve less opening in groin)

  • exhale, hinge right hip and down, deepening the crease where hip bone meets pelvis -bringing pelvis toward vertical line
  • keeping spine long, reaching from crown of head, right fingers grab right big toe and left hand reaches up toward sky

  (optional, rest right hand on shin or block)

  • keep right knee cap lifted supported by contracted thigh

   (avoid hyper-extention of knee with slight micro bend and contracted outward rotation in thigh)

  • draw lower belly in for lower back support
  • keeping neck aligned with spine, turn head to gaze up to left thumb
  • continue even weight distribution in all four corners of feet
  • 5 even inhales and exhales
  • inhale, to standing and switch to left side and repeat steps

Healing Perspective -- Elyse

The common phrase during this asana is imagining yourself between two pans of glass. Do not say this during a trauma sensitive class. The imagery of being stuck or trapped evokes fear among anyone – especially individuals who may have found themselves literally stuck and in danger. Rather speak to grounding the four corners of the feet and empowering stability in the arms and legs. When you speak to grounding to trauma survivors you are helping them regulate their nervous systems – you are providing the opportunity to engage “rest and digest” even in an active pose. The lengthening is an exhilarating energy in this asana.