HOW TO PERFORM
ONE LEGGED INVERTED STAFF POSE
Another lovely brew of two different asanas. Urdvha dhanurasana (upward facing bow pose) and shirsasana (headstand) which means that it demands a lot of focus and attention from us.
• Start by lying down on your back. Bend your knees so that your feet are hip-width apart making sure you can reach your heels with your fingertips. Your feet should be parallel and firmly snuggled into the ground.
• Bring your hands behind you and tuck your finger tips underneath your shoulders, fingers pointing towards the feet. The elbows should be close together, as like the feet they have a tendency to splay outwards.
• Exhale, press firmly into the hands and feet and feel the body lift into Urdvha dhanurasana. Take two breaths here to establish length in the arms and legs.
• On an exhale, start to bend the elbows lowering onto the crown of the head then bringing the forearms down one by one, interlacing the fingers behind the head. Take two breaths here to establish stability.
• Consciously start to redistribute the weight onto the forearms and the left foot. On an inhale come onto the right tip toes and then raise the leg skyward pointing the toes. Take 5 to 10 breaths.
• Exhale, lower the right leg down re-establishing connection to the earth with the right foot.
• Inhale, come onto the left tip toes and then raise the leg skyward pointing the toes taking 5-10 breaths.
• Exhale, lower the left leg down and snuggle the foot back down into the ground.
• Inhale, bring the hands flat under the shoulders, fingers pointing towards the feet and lift back into Urdvha dhanurasana. Take two breaths to stretch out the arms and shoulders.
• On an inhale, bring the chin into the chest and exhale bend the elbows and lower the whole body gently down to the earth.