Padangusthasana I & II

Variations of Padangusthasana I & II on the back and standing build strength and stability in the legs. 

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Sankalpa ​

Bring you hands together at the heart in Anjali Mudra and state your sankalpa three times silently.

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Reclininig Flow
Supta Vinyasa

Begin lying on the back with the legs straight and arms extended over the head, take an inhale to prepare.
Exhale and draw the right knee into the chest, holding it with the right hand.
Inhale draw the right knee out to the right side with the right hand, left hand in cactus on the floor.
Exhale and cross the right knee over to the left side of the body with the left hand, right hand in cactus on the floor.
Inhale back to the center and extend the right leg up toward the ceiling, holding behind thigh with the clasped hands.
Exhale draw the right knee to the chest.
Inhale extend the leg to the floor and the arms overhead.
Exhale and repeat the entire sequence with left leg.

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Thread the Needle 
Sucirandrasana

Lie on the back with the knees bent, feet on the floor Cross your left foot over the right knee and flex the ankle. Clasp hands behind right thigh and gently press the upper inner left thigh away from your belly. Hold for 10 breaths, then release and change sides.

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Reclining Thumb to Big Toe Pose I
Supta Padangusthasana I
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Lie on the back with the legs straight. 
Variation I:  Draw your right knee into your chest and lengthen the left leg onto the floor. Wrap a strap around the ball of your right foot and extend the leg into the air. Reach the hands up the strap until the elbows are straight but the shoulders are still grounded. Hold for 10-20 breaths.
Variation II:  Place a block on the outside of the right hip. Wrap strap around the ball of the right foot, extend the leg and hold the strap in just the right hand. Externally rotate your leg and as you exhale , lower the leg directly out to the side so that the outer thigh rests on the block. Extend the foot into the strap and reach the left arm out to the side keeping the left hip on the floor. Hold for 10-20 breaths then use the inner thigh to draw the leg up to center. 
Variation III:  Hold the strap in the left hand and slowly bring the leg across the body as you twist the lower body, keeping the shoulders on the floor and the right arm out to the side. Hold for 10-20 breaths, then to release, drop the right hip into the floor and allow the leg to follow back to the center.

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Bird Dog at Wall
Vihaga Svanasana

Begin on all fours. Inhale and extend right leg back and raise left arm forward keeping limbs parallel to floor. Engage belly and look at the floor. Exhale and release to all fours. Hold for 5 breaths, then release and change sides. ​
Foot on Wall:  If balance is difficult, press the foot back into a wall for support.

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Lunge to Pyramid Pose Flow
Ashwa Sanchalasana to Parsvottanasana Vinyasa

Begin on all fours and bring right foot between hands. Inhale sweep arms forward and up to the heart (shown) or overhead pressing pelvis forward. Exhale and touch floor on either side of foot as you lift right knee off floor and straighten both legs. You may also use blocks under the hands if it is difficult to reach the floor.
Repeat to both sides 5 times with the breath.

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Downward Facing Dog
Adho Mukha Svanasana
Begin on all fours with hands slightly forward of shoulders. Turn toes under and lift knees off floor. Keep shoulders wide and palms flat, press thighs and sit bones back, scooping belly in as you ground heels towards the floor.
Hold 1-3 minutes, release into Child's Pose.

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Standing Forward Bend, Block between Thighs
​Uttanasana, var

Stand facing away from wall with a narrow block between the uppermost thighs.. Lengthen the front of the spine as you come forward into a standing forward bend. Feel free to rest the elbows on the knees for greater comfort. Press the sit bones up the wall as you press the heels into the floor.  Hold for 5-10 breaths, then squeeze the block and lift the entire spine up as one unit to release back to standing.

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Extended Big Toe Pose I, Foot on Blocks
Utthita Padangusthasana I, var

​Stand in Tadasana with right foot in front of two to three blocks stacked against the wall. Lift right foot and place heel on top of blocks, making sure both legs can straighten. Draw sit bones toward the mid-line and keep the right hip level with left hip, grounding the left standing leg. Extend arms arm over head engaging the belly up toward the heart and lengthening the tail.  Hold 5 breaths, then release back to Tadasana.

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Extended Big Toe Pose II, Foot on Blocks
Utthita Padangusthasana II, var

Stand in Tadasana with right side facing wall a stack of two to three blocks that are against the wall. Lift right foot and turn it out to 90 degrees, then place heel on top of blocks, making sure both legs can straighten. Draw sit bones toward the mid-line and keep the right hip level with left hip, grounding the left standing leg and the right thigh towards the floor.  Extend arms arm over head engaging the belly up toward the heart and lengthening the tail.  Hold 5 breaths, then release back to Tadasana.

Extended Big Toe Pose I, Back at Wall
Utthita Padangusthasana I, var

​Stand in Tadasana with back against wall. Loop a strap around the right foot and raise the right leg straight in front of the hip. Draw sit bones toward the mid-line and keep the right hip level with left hip, grounding the left standing leg. Extend arms arm over head engaging the belly up toward the heart and lengthening the tail.  Hold 5 breaths, then release back to Tadasana.

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Extended Big Toe Pose II, Back at Wall
Utthita Padangusthasana II, var

​Stand in Tadasana with back against wall. Loop a strap around the right foot and turn the leg out to 90 degrees as you raise it out to the side. Make sure both legs can straighten. Draw sit bones toward the mid-line and keep the right hip level with left hip, grounding the left standing leg and the right thigh towards the floor.  Extend arms arm over head engaging the belly up toward the heart and lengthening the tail.  Hold 5 breaths, then release back to Tadasana.

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Marichi's Twist III, Standing Variation
Marichyasana III, var

Stand with right side of body facing wall, and a stack of blocks in front of the right foot. Step right foot onto the blocks, making sure that the standing leg is straight. Keep hips level as you raise arms overhead, and twist torso toward the wall, placing hands at shoulder height. Press into right hand and draw shoulders down the back. Make sure the right knee does not drift towards the wall. Hold 5-10 breaths, then release to Tadasana and change sides.

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Wall Hang Forward Bend
Uttanasana, var.

Stand with hips on wall and feet several inches away from wall, hips width apart. Bend knees and hinge from hips as you release spine forward over thighs. Press feet into floor and sit bones into wall. Hold 5-10 breaths, then bring hands to knees and lift neutral spine back up to standing.

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Downward Facing Dog
Adho Mukha Svanasana
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Begin on all fours with hands slightly forward of shoulders. Turn toes under and lift knees off floor. Keep shoulders wide and palms flat, press thighs and sit bones back, scooping belly in as you ground heels towards the floor.
Hold 1-3 minutes, release into Child's Pose.

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Sphinx Pose
Salamba Bhujangasana

Lie on belly with legs together and toes pointed back. Bring forearms to floor with elbows aligned under shoulders and forearms parallel to each other, palms facing down. Lift sternum forward and up through crown of head. If lower back feels vulnerable, engage belly away from floor. Hold 5-10 breaths and release chest to floor with hands under forehead.

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Reclining Supported Twist
Salamba Jathara Parivritasana

Lay on the back with knees bent and feet on floor. Shift hips to the left a few inches from center. Draw the knees into the chest and release legs to the bolster on the right. You may use right hand to hold down outside of left knee. Reach left arm back to floor and turn head to the center or to the right.
Hold for 1-3 minutes, then bend knees and draw them up to center, change sides. ​

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Inverse Seal
Viparita Karani

Sit beside wall. Swing legs up wall as you lay back on mat. Place either a bolster or long-folded blanket under the lumbar curve, the buttocks should not be on floor. Lay arms out to sides with palms facing up. Rest at least 10-15 minutes, then roll over to release. ​

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Repeat ​Sankalpa

Before you return to sitting, repeat your sankalpa, or intention, three times silently.