Here is my soaring eagle....
There is alot of balancing on one foot!!!!your ankles will get good and strong.
Start as in Sun salutaion A ....then jump feet to hands and.....
1....hang out in a forward bend...as long as you like.
2.Inhale lift chest look forward.
3.Bend kness...comming into a high squat(or down hill skier) Take your wieght on to left foot and lift right heel off floor, hold heel with both hands.(or hold back of knee for easy version)
4.Slowly stand up brining your foot with you.....knee to chest.
5.Extend leg out in front holding leg or foot in both hands.Stay for at least 3 breaths.
6.Hold right foot with just left hand...draw right arm back to twist and look back.Hold the twist ...keep the breath flowing..try to keep hips level and sole of foot facing front.
7.Untwist...facing front again
8.Take right leg over left and move into eagle balance.Stay here ...think eagle like thoughts.Hold the balance until you are read to take flight.
9.Unfurl arms...reaching up as you uncross the leg bringing knee to chest.
10.Open arms out to sides,extend right leg back...so you are in warrior 3 with wide arms.
You may gently flap your wings and spread our fight feathers wide(fingers).Fly for as long as you wish.You can add any dips or swoops here just for fun.
11.Take wings(arms)along side body and DIVE(with control)!!!bring chest down..chin towards shin...then bring hands to the floor into standing splits.You could try holding left ankle here instead of hands to floor.(remember to replace hands on floor BEFORE jumping back)
12.Step or jump back and vinyasa to downdog stay for a few breaths(you may need to shake out your letf leg!!!) then jum feet to hands and start again on other side!
Enjoy.
Alison
There is alot of balancing on one foot!!!!your ankles will get good and strong.
Start as in Sun salutaion A ....then jump feet to hands and.....
1....hang out in a forward bend...as long as you like.
2.Inhale lift chest look forward.
3.Bend kness...comming into a high squat(or down hill skier) Take your wieght on to left foot and lift right heel off floor, hold heel with both hands.(or hold back of knee for easy version)
4.Slowly stand up brining your foot with you.....knee to chest.
5.Extend leg out in front holding leg or foot in both hands.Stay for at least 3 breaths.
6.Hold right foot with just left hand...draw right arm back to twist and look back.Hold the twist ...keep the breath flowing..try to keep hips level and sole of foot facing front.
7.Untwist...facing front again
8.Take right leg over left and move into eagle balance.Stay here ...think eagle like thoughts.Hold the balance until you are read to take flight.
9.Unfurl arms...reaching up as you uncross the leg bringing knee to chest.
10.Open arms out to sides,extend right leg back...so you are in warrior 3 with wide arms.
You may gently flap your wings and spread our fight feathers wide(fingers).Fly for as long as you wish.You can add any dips or swoops here just for fun.
11.Take wings(arms)along side body and DIVE(with control)!!!bring chest down..chin towards shin...then bring hands to the floor into standing splits.You could try holding left ankle here instead of hands to floor.(remember to replace hands on floor BEFORE jumping back)
12.Step or jump back and vinyasa to downdog stay for a few breaths(you may need to shake out your letf leg!!!) then jum feet to hands and start again on other side!
Enjoy.
Alison
