Utthita Hasta Padangustasana | #AskDenise 03

Transcript

welcome Goering it's Denise and this is pose of the week and this is actually a two-part request from Carrie Carrie wants to have some help with Lutetia hasta padangusthasana but the revolt version and she's you know concerned about eyes like how can she get her eyes to look behind her and not fall over okay but for me this has a lot to do with connecting to your core so I'm gonna just go for Lutetia hasta padangusthasana regular version first okay because we need to set up our foot to core sequence okay so let's have me standing I'm gonna stand on my right foot first and I'm just gonna take my weight away from my left foot so I want to make sure that on my right foot I have my toes splayed and rooted down and of course my foot is it's facing straight forward I'm not no matter how much I'm tempted I'm not gonna let my foot turn out we have to be super strong with ourselves here so root down and then I want to create that energization as though I'm pulling my toes back a little bit now just a little bit I'm not trying to make my foot short I'm just trying to keep it super active and my arch lifted and that is only gonna feel good if I am not locked at the knee if I lock my knee I'm going to feel really quite a lot of tension at the knee joints I have to have it unlocked so my foots rooting my arch is lifting my knee is unlocked and now I'm dialing my energy outward as though I want to spin my foot out but I'm not going to do that because what's happening is that's taking up the slack in my hip joint it's gonna make my hip joint nice and stable okay so that's the that's the foot to core sequence I want to get my foot active arch lifted me unlocked dial that energy out activating my leg from my hip externally and that actually helps me tap into this inseam of my leg - and right up to the pelvic floor and on up the front seam of my body right in front of my spine is basically where that energy is going so that's a good set up and then I can take up my the sit leg and I'm gonna feel so rooted and solid here in my standing leg so if part of of your Lutetia hasta issue is you know getting the foot the hand to the foot you could just use a strap I like doing this to get my shoulders aligned over my hips and I want to have my chest lifted my crown lifts and I can just keep a really loose band here this gives me a chance to straighten my leg and keep rooting down into my foot okay so that's sort of iteration one it's a really nice place to practice if you're super unsteady you could use the wall but what we want to first of all establish is the foot to court okay so I'm gonna go on to my other leg and give you another variation so spreading my toes rooting down into them I engage through the arch of my foot unlock my knee set up my hip stabilization with external rotation and now I'm feeling my inseam to my pelvic floor I know it works every time no kidding you guys so now I'm ready to lift my other leg I can take the strap around my foot and maybe I'm gonna short and that strap right up this time so I want to once again connect with that foot to core and once I stays through tall through the crown of my head keep my shoulders balanced over my hips I don't want to kind of collapse out of that I don't want this happening or this happening or this happening see how I'm lifting my hip this would be quite a natural thing see how we unbalance is me so what we want to make sure is we were staying long through the waist on both sides okay so there's there there's actually an external rotation happening at my lifted like - okay so Kerry that's step one let's get organized from foot to court and then you can play with sending your foot out you can eventually use your hand or your catch your great toe shoulders stay balanced over hips okay very very basic Lutetia hasta padangusthasana practice that first now okay use those principles and I'm gonna take you into your revolved version okay stay tuned Kerri I'll see you next week for that one okay bye for now [Music] [Applause] you