YOMO Week 1 Short & Sweet: Standing Poses

Urdhva Baddhaguliasana (Upward Bound Fingers Pose)

SS1-UrdhvaBaddha

Getting into the pose:

  1. Stand in Tadasana (Mountain Pose). Make sure legs are firm with knee caps lifted and trunk and chest lifted.
  2. Interlace your fingers and press palms away from the body so the thumbs point down, arms fully extended, and elbows firm and straight.
  3. Pull your upper arm bones into the sockets and then raise your arms up and in line with the ears. Make sure arms remain straight and upper arms roll forward.
  4. Hold for 30 secs to 1 min, lower the arms.
  5. Switch the interlace of your fingers and repeat.
  6. Return to Tadasana.

What to do in the pose:

  1. With arms overhead, roll the upper outer arm forward and squeeze the triceps to the bone.
  2. Relax the base of the neck and top of the shoulders away from your ears.
  3. Lift the side, back and the front ribs up equally.

Utthita Parsvakonasana (Extended Side Angle Pose)

SS1-Parsvakonasana

Getting into the pose:

  1. From Tadasana, jump or step your feet wide.
  2. Turn your right leg out 90 degrees, turn the left toes in slightly.
  3. Keeping your left leg straight, bend your right knee over the ankle so the leg makes a right angle, shin perpendicular to the ground.
  4. Extend the right side of the trunk over the right thigh and bring your right hand to the floor outside the foot. A brick may be used if the right side feels crunched or short.
  5. With your left hand on your hip, roll the left shoulder back and open the chest toward the ceiling.
  6. To finish the pose, stretch your left arm from the shoulder up to the ceiling, turn the arm with palm towards the head, and extend the arm in line with the ear. This creates a whole side extension from the back foot to the fingertips of the raised arm.
  7. Come up and repeat on the other side.

What to do in the pose:

  1. Press your bent knee into the arm that is behind on the floor or brick. This will grip your outer hip and open the groin.
  2. Tuck your shoulder blades forward and lift the sides of the chest away from the stable outer hips. See that both sides of the trunk lengthen evenly.
  3. Turn ribcage forward and up from the bottom ribs to the upper armpit.

Garudasana (Eagle Pose)

SS1-Garudasana2

Getting into the pose:

  1. From Tadasana (Mountain Pose), bend the knees slightly, balance your weight on the right leg, and lift the left leg up and over the left to wrap it around your standing leg. Toes of the upper leg catch the calf of the standing leg.
  2. Stretch your arms forwards, bend the elbows and place the right elbow in the nook of the left, wrap the forearms so the palms meet. Raise the elbows up and move the shoulders/shoulder blades down any amount.
  3. Pause and breathe. Repeat on the other side.
  4. **HINT : You can practice arms and legs seperately before you attempt to put the pieces together. Stand near a wall if balance is challenging.

What to do in the pose:

  1. Grip the outer hip of the standing leg in to create stability.
  2. Deepen the squat by rolling the inner thighs and groins down.
  3. From the anchored hips, lift the sides of the trunk evenly and use the shoulder blades down and elbows up to create space to lift your chest.