🎡📆🎁Day 1️⃣7️⃣ of #AYearOfYoga2018 with @cyogalab ↪️ #TwistingScissors or #EkaPadaKoundinyasana1🎁📆🎡This is a great pose to begin to understand how to twist the body while remaining in an arm balance with the shoulders squared forward. Combining these cues with my modification from Day 10 will certainly help to improve you arm balance repertoire as we move the legs into new positions. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
From a kneeling position, step the left foot forward and cross it over to the right side of the mat. Pass both arms over the left leg and place the hands on the mat shoulder width apart. The deeper the twist in the prep, the easier this pose will be. The placement of the right elbow should be about halfway in between the left hip and knee. Simultaneously, bring the back knee and front foot off the mat as you begin to lean forward and bend the elbows. You want the bend in the elbows to be as close to 90 degrees as possible (with elbows stacked over wrists) and this means that you’re going to have to come forward a lot. Keep the gaze up and project out through the feet! This is the opposite of a compact pose and since we are extending out away from the body, we want to keep the legs as engaged as possible. I’ve said this before in other posts: “Tight is light”… and in this pose with the legs away from the hands, dead feet will be sure to throw your balance off.
In the variation described above, you’re going to have one elbow floating free. The tendency here is that this elbow is going to want to bow out. Resist this by squeezing the forearms together. If necessary, practice this in #SideCrow before extending the legs. In another (easier) variation of this pose, you’ll rest the hips on one elbow and the extended bottom leg will rest on the other elbow at about the knee. While there’s nothing wrong with this version, it will be very difficult to transition to/from. In terms of stepping-stones, I would highly recommend practicing the version with the floating elbow and squeezing the forearms together.
Check out @yogawithaislinn and @rachely.wang for other great modifications this month! 📷:@eleonorazampattiphotography