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YOGA CHALLENGE: Standing Bound Split
How's it going fellow yogis? Have you been opening your hamstrings practicing the Bound Wide-Legged Forward Bend pose? I hope so because I have a really fun challenge for you.
Strike A Pose: Bound Wide-Legged Forward Bend
OK, we're going to tone it down a little from the last challenge, Tripod Balance Pose into Crow.
Here's a pose that works your hamstrings and opens your chest and shoulders at the same time.
Bound Wide-Legged Forward Bend
- Begin with your feet about 3-4 feet apart.
- Bend at your knees and hips, lean forward and bring your right elbow and arm through your legs and behind your right hamstring.
- Reach your left arm behind your lower back.
- Try to bind around your right leg, touching your hands together - if you can, the right hand holds the left wrist.
- From here, try to straighten through your legs, and pull your right shoulder open towards the ceiling.
- Stay here for 5 breaths and then switch sides.
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Strike a Yoga Pose: Seated Half Bound Lotus
Most of us suffer from stiff hamstrings and hips, so here's a pose that will increase flexibility in both. It's one of the seated postures in Ashtanga Yoga's Primary Series, and although it looks pretty basic, being in half lotus can be very challenging for those with tight hips.
Sanskrit Name: Ardha Baddha Padma Paschimottanasana
English Translation: Half Bound Lotus Western Intense Stretch Pose
Also Called: Seated Half Bound Lotus
To learn how to do this forward bend variation read more
Strike a Yoga Pose: Sage Half Bound Lotus
Balancing poses are really fun to try and they also perfect your posture and muscle control. After trying Beginner's Sage and Sage Tree, I think you're ready for a more challenging variation: Sage Half Bound Lotus. If the name makes it sound challenging, that's because it is.
Strike a Yoga Pose: Standing Half Bound Lotus
Whenever I say I do yoga, people always ask me if I sit in Lotus and "ommmmm" for three hours straight. Not quite, but Lotus is a pose I often do at the beginning and end of class. It's a pretty advanced pose actually, because it requires incredible flexibility in your hips.
Strike a Yoga Pose: Bound Wide Squat
Last week I showed you the prep pose for Bound Wide Squat. If that was easy for you, then give the full expression of the pose a try.
Sanskrit Name: Bada Malasana
English Translation: Bound Garland Pose
Also Called: Bound Wide Squat
Want to know how to get into this great hip, chest and shoulder opening pose?
Strike a Yoga Pose: Prep For Bound Wide Squat
Wide Squat is a great pose that opens your hips, but if you want to open your shoulders, chest, and increase flexibility in your spine as well, then you're going to love doing Bound Wide Squat. The prep for this pose makes you feel an incredible sense of openness in your heart and lungs. Since you put weight in your bottom hand, it also gives you a great wrist stretch which allows you to shift weight into your heels so you can stretch your calf muscles.
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Strike a Yoga Pose: Bound Headstand
We've been doing a lot of grounding yoga poses like Warrior 1 and Pigeon that work on your leg strength and flexibility. Let's turn things around - literally - and talk about headstands. This is a fun inversion to practice, because you can work on your balance and build the strength in your upper body.
Strike a Yoga Pose: Bound Lotus
We're up to the last three poses in the closing sequence of Ashtanga Yoga. They're all poses that involve having your legs in full lotus. This pose not only stretches your hips, but it also opens your chest and stretches your shoulders and lower back.
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