See also Crescent Pose (High Lunge) Eagle Pose Reach your opposite arm across your body over the front leg into a twist. See also Extended Hand-to-Big-Toe Pose: How to Stay Grounded Angled Crescent Lungeįrom Utthita Hasta Padangustasana, step back on an angle into a variation of Crescent Lunge. See also: Take Hand-to-Big-Toe Pose Further Utthita Hasta Padangusthasana Bįrom Utthita Hasta Padangusthasana A, open your lifted leg out to the side, still holding either the big toe or knee. Shifting your weight into one leg, lift your other leg, grabbing hold of the big toe or knee. See also: 5 Grounding Poses for Transitions Utthita Hasta Padangusthasana A (Extended Hand-To-Big-Toe Pose) For the first round, hold each pose for 5 breaths then move through rounds 2 and 3 at 1 breath per pose. See also 3 Ways to Safely Modify Tree Pose Utthita Hasta Padangusthasana-Crescent Lunge-Garudasana (Extended Hand-To-Big-Toe Pose-Crescent Lunge-Eagle Pose) Flow Vrksasana (Tree Pose)įrom Chair Pose, move into Tree Pose on the right side. Engage your lower abdominal muscles, as you reach your arms up and pull your arm bones back. Utkatasana (Chair Pose)įrom Mountain Pose, bend your knees to 90 degrees over your ankles, and keep weight equally distributed on your feet. Note: All of the alignment principles and muscle activation cues in Mountain Pose can be integrated into every pose in this sequence. Lengthen your side waist and draw your upper arm bones back. Contract your lower abdominal muscle to level your pelvis and your upper abdominal muscle to draw your ribs in. Create a slight bend in your knees and engage your quadriceps. Lift and spread your toes to activate the muscles in your lower legs. Tadasana (Mountain Pose)īegin with your feet parallel. For the first 2 rounds, hold each pose for 5 breaths, then move through rounds 3–6 at 1 breath per pose. Repeat this flow 6 times total, 3 times per side for Tree Pose. Tadasana-Utkatasana-Vrksasana (Mountain Pose-Chair Pose-Tree Pose) Flow Once you’ve mastered the sequence, you can add speed into your practice, building your capacity to react quickly. To begin, move with awareness through the transitions. The poses in this sequence require focus and are sequenced in a unique neuromuscular pattern to challenge your musculoskeletal system. The following sequence is comprised of three mini flows, adapted from our research and designed to enhance balance, motor skills, and functional living by rewiring the usual patterns of your brain. As a result of this kind of data and innovation, we created a sequence scientifically proven to increase balance and prevent falls. For example, in electromyography (EMG) study, which records electrical activity produced by skeletal muscles, the more activated the toes in standing poses, the greater the lower leg muscle activity, therefore targeting the primary balance muscles. We learned which muscles are actually being used and how active they are during each pose. In partnership with the University of Miami, we have studied the muscle utilization patterns of different yoga poses. The key to building balance, coordination, and preventing injury from falling as we age is in mastering transitions and developing power. When we think about balance, we often envision holding a picturesque Half Moon or Tree Pose, but falls don’t usually happen when you are standing still or in a steady state or pose, but rather when you are moving, transitioning, or adjusting. The scientifically proven way to build balance While falling can certainly have more severe consequences later in life, at any age and activity level, the motor fitness components of balance, agility, speed, coordination, and power are vital for functional daily living and optimal for athletic performance. You want your body to have the capacity for speed, allowing you to respond rapidly enough to catch yourself mid-fall or grab a child out of harm’s way, for example. When you fall, whether it’s falling out of a pose on your mat or in daily life, quick reaction time is your key to preventing injury. Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members!
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