Thursday, January 17, 2013

Pose of the Month

Pose of the Month:
By April Evans

 Rockstar is one of those amazing poses that blend strength with flexibility in a gorgeous and graceful way.  As we enter the New Year, many of us are making resolutions.  But if we think about it, most of these resolutions boil down to being stronger or being more open.  Rockstar is a beautiful physical manifestation of the idea that the willingness to be open requires an immensely strong foundation, and a strong foundation is made better by what it grows.

Opens the chest and shoulders
Opens the hip flexors and fronts of the thighs
Strengthens the arms, shoulders, upper back
Is energizing and combats depression

How to:
Ensure that the shoulders, hips, and core are sufficiently warm before performing this pose.  It’s a good idea to skip this pose of you have low back, shoulder, or wrist issues.

1. Come to Downward Facing Dog.

2. Reach the right leg up for Down Dog Split.  Spread the fingers and make the weight even between the hands.  Feel that the crown of the head to the right heel makes one long line.  Continue to press the chest back toward the thighs, maintaining a firm low belly by hugging the front bottom ribs closer to one another.

3.  Bend the right knee and open up the right hip.  Continue to square the shoulders to the floor as the hips continue to open.  Squeeze the right heel toward your bottom.  If you are very flexible in your hips, pull your left hip back in space and feel the left side body lengthen a bit and the low back broaden.  If you are building strength in the shoulders, back, and abdomen, this is the place to stay. 

4. Now let the chest open up under the right arm.  Begin to roll to the outer edge of the left foot.  Let the ball of the right foot land behind you and reach the right arm overhead. Reach the tail bone toward the left heel.

5.  Make sure the left leg stays straight (it’s basically in side plank), and press into the ball of the right foot to help lift the hips and chest higher.

6. Return to Down Dog Split, then Down Dog

7. Take a brief Child’s Pose, then repeat on the left side.