{"id":9958,"date":"2023-03-29T06:17:48","date_gmt":"2023-03-29T06:17:48","guid":{"rendered":"https:\/\/yogamagazine.com\/?p=9958"},"modified":"2023-03-29T06:17:50","modified_gmt":"2023-03-29T06:17:50","slug":"unlease-your-energy","status":"publish","type":"post","link":"https:\/\/yogamagazine.com\/unlease-your-energy\/","title":{"rendered":"UNLEASE YOUR ENERGY"},"content":{"rendered":"\n

Esther Ekhart from EkhartYoga.com<\/a> guides us through this month\u2019s sequence.<\/p>\n\n\n\n

Feel strong and open and radiate your energy out in all directions with this powerful Vasisthasana sequence, which opens up the hips, hamstrings, shoulders and sides of the body and creates all over strength and stability. Remember to breathe into the stretches and use the modifications described above if you need to. Most of all enjoy it!<\/p>\n\n\n

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Supta Padangusthasana<\/strong><\/p>\n\n\n\n

A)
\u2022 Lie on your back and draw the left knee into your chest.
\u2022 Hook your thumb, index and middle finger around the big toe (or loop a strap around the arch of the foot).
\u2022 Keep the ankle flexed and slowly extend the left leg upwards until the arms are straight, keep the shoulders relaxed.
\u2022 Extend through both heels, pressing the top of the right thigh down. Bend the right leg if the stretch is too strong.
B)
\u2022 Rotate the left leg out and lower the leg towards the floor on your left side. Keep the right hip grounded.
\u2022 Stay in each variation for 5 breaths \u2013 repeat on the other side.<\/p>\n\n\n

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Gomukhasana<\/strong><\/p>\n\n\n\n

\u2022 Stretch your arms out to the sides, then internally rotate your left shoulder so your thumb points downwards.
\u2022 Sweep that same arm behind your back, walking your hand up between your shoulder blades, palm facing outwards.<\/p>\n\n\n\n

\u2022 Stretch the right arm up, rotate the palm so it\u2019s facing behind you and bend the elbow to reach down to clasp the fingertips of the left hand. (If the fingertips don\u2019t meet, clasp a belt or scarf).<\/p>\n\n\n\n

\u2022 Extend through the top and bottom elbow and soften the lower ribs down.
\u2022 Stay in the pose for a few breaths.
\u2022 Release the arms and repeat on the other side.<\/p>\n\n\n

\n
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Phalakasana<\/strong><\/p>\n\n\n\n

\u2022 From a tabletop position, with your hands directly under your shoulders, curl the toes of the right leg and extend it behind you.
\u2022 Keep the hips low and extend the left leg, coming into Plank.
\u2022 Draw the lower belly in and upwards and extend the tailbone towards the heels.<\/p>\n\n\n\n

\u2022 Press into the hands as if you\u2019re pushing the floor away from you and extend the chest slightly forward, shoulders back.
\u2022 Press the thighs towards the ceiling and extend the crown of the head forwards and the heels back. Stay here for a few breaths.<\/p>\n\n\n

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Vasisthasana variation<\/strong><\/p>\n\n\n\n

\u2022 From a tabletop position, extend your left leg back, toes curled.
\u2022 Turn your left heel to the right, coming onto the inner edge of your left foot.
\u2022 Ground the sole of the left foot and bring your left hand onto your left hip, turning your chest to the left, as you do so.
\u2022 Draw the hips points up, extend the tailbone towards the left heel and ground the outer edge of the left foot into the mat.
\u2022 Extend the left hand up to the ceiling and shine the heart upwards.<\/p>\n\n\n\n

\u2022 Stay here for a few breaths and repeat on the other side.<\/p>\n\n\n

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Trikonasana<\/strong><\/p>\n\n\n\n

\u2022 Step your legs out wide lengthways along the mat, toes pointing forwards, thighs drawing upwards.
\u2022 Turn your left foot out 90 degrees, so that your left heel is roughly in line with the instep of your right foot.
\u2022 Stretch your arms out parallel to the floor and lean the torso to the left, fingertips reaching towards the front edge of the mat.<\/p>\n\n\n\n

\u2022 Lengthen both sides of the waist, outer right foot grounding down.
\u2022 Reach down to the floor, ankle or a block with your left hand, turn your chest to the ceiling and extend through the right fingertips and crown of the head.
<\/a>\u2022 Stay here and breathe. Return to centre on an inhale and repeat on the other side.<\/p>\n\n\n

\n
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Vrksasana<\/strong><\/p>\n\n\n\n

\u2022 From Tadasana, shift your weight into the right leg.
\u2022 Ground into the sole of the foot and bend the left knee, clasping the front of the knee or shin.
\u2022 Fix your eyes on a point in front of you and with the help of your left hand, place the sole of the left foot on your inner right thigh or calf.
\u2022 Place your hands in Namaste.
\u2022 Externally rotate your left knee, draw the outer hips in and extend the heart space upwards. Breathe\u2026
\u2022 Repeat on the other side.<\/p>\n\n\n

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Vasisthasana with Vrksasana<\/strong><\/p>\n\n\n\n

\u2022 From Plank pose, make sure the shoulders are stacked slightly behind the wrists.
\u2022 Turn both heels to the right, stacking left foot on top of right.<\/p>\n\n\n\n

\u2022 Take the weight into the right hand and place the left hand on the hip.
\u2022 Bend the left knee and use your left hand to help to place the sole of the foot against the inner right thigh. \u2022 Press strongly into the right hand, to help keep the hips lifted and press the inner right thigh against the sole of the left foot. Stay for a few breaths before repeating on the other side.<\/p>\n\n\n\n

Utthita Hasta Padangusthasana<\/strong><\/p>\n\n\n\n

A)<\/p>\n\n\n\n

\u2022 From Tadasana, bend your left knee and reach down the inside of your leg to grasp the big toe with your thumb and first two fingers (or loop a belt around the sole of the foot)<\/p>\n\n\n\n

\u2022 Place your right hand on your waist and with the ankle flexed, slowly begin to stretch the left leg away from you.
\u2022 Extend the heel forwards and the left shoulder back<\/p>\n\n\n\n

B)<\/p>\n\n\n\n

\u2022 Draw the right thigh muscles up and begin to rotate the left foot out to the side.
\u2022 Breathe for a few breaths before returning the leg back to centre and down to the floor.<\/p>\n\n\n

\n
\"\"<\/figure><\/div>\n\n\n

Vasisthasana<\/strong><\/p>\n\n\n\n

\u2022 From Side Plank bend your top (left) knee and reach down the inside of the thigh to grasp the big toe with your left thumb and first two fingers. Keep the gaze low for balance.
\u2022 Rotate the knee out and start to extend the sole of the foot towards the ceiling<\/p>\n\n\n\n

\u2022 Keep rooting into the floor with the right hand and right foot to enable you to lift the hips even higher.
\u2022 Radiate your energy out through all directions and shine your heart up to the sky!<\/p>\n\n\n\n

\u2022 Stay here for a few breaths before returning to side plank and repeat on the other side.<\/p>\n\n\n\n

<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Esther Ekhart from EkhartYoga.com guides us through this month\u2019s sequence. Feel strong and open and radiate your energy out in all directions with this powerful Vasisthasana sequence, which opens up the hips, hamstrings, shoulders and sides of the body and creates all over strength and stability. Remember to breathe into the stretches and use the modifications described […]<\/p>\n","protected":false},"author":1,"featured_media":9949,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_mi_skip_tracking":false,"footnotes":""},"categories":[202],"tags":[203],"class_list":["post-9958","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sequence","tag-sequence-yoga"],"aioseo_notices":[],"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/yogamagazine.com\/wp-json\/wp\/v2\/posts\/9958","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/yogamagazine.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/yogamagazine.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/yogamagazine.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/yogamagazine.com\/wp-json\/wp\/v2\/comments?post=9958"}],"version-history":[{"count":1,"href":"https:\/\/yogamagazine.com\/wp-json\/wp\/v2\/posts\/9958\/revisions"}],"predecessor-version":[{"id":9959,"href":"https:\/\/yogamagazine.com\/wp-json\/wp\/v2\/posts\/9958\/revisions\/9959"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/yogamagazine.com\/wp-json\/wp\/v2\/media\/9949"}],"wp:attachment":[{"href":"https:\/\/yogamagazine.com\/wp-json\/wp\/v2\/media?parent=9958"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/yogamagazine.com\/wp-json\/wp\/v2\/categories?post=9958"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/yogamagazine.com\/wp-json\/wp\/v2\/tags?post=9958"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}