WHY THIS EKA PADA GALAVASANA SEQUENCE WORKS
Eka Pada Galavasana is just not a straightforward posture, nevertheless it’s a easy posture. If you happen to take a step again and take a look at the pose, you’ll see it’s a mixture of Pigeon Pose and Chaturanga Dandasana. Much more exactly, it’s Pigeon Pose on high of Chaturanga.
Because of this there’s no thriller with regards to sequencing for Eka Pada Galavasana: Your job is to organize your self (or your college students) for a strong, skillful Chaturanga and a spacious, supple Pigeon Pose.
This sequence does this by specializing in core energy, higher physique energy, and outer hip flexibility. Right here’s an in depth take a look at the tactic behind the sequence:
POSES 1 & 2
I begin a ton of sequences on my again. It is a reflection of my private apply which nearly invariably commences with me laying on the ground—particularly if I do know that I’m going to work arduous later within the sequence. It’s an extremely efficient, low vitality solution to create mobility within the hips, hamstrings, and backbone. The primary two postures present good bang in your buck. They require little or no effort but produce sufficient leverage to chip away at hip stress.
POSES 3 – 5
Not every thing you apply in your again is easy. This mixture of reclined arm balances will get up your core, get your blood shifting, and warmth your physique in little or no time.
POSES 6 & 7
Now that your physique is slightly hotter after your reclined arm balances, it’s time to dig into your hips slightly deeper. Postures 6 and seven heat up your physique for the even deeper outer hip openers that immediately precede the ultimate pose.
POSTURES 8 & 9
I wrote earlier that Eka Pada Galavasana was a mixture of Pigeon and Chaturanga. I’m sticking with this evaluation, however there’s an essential nuance that postures 8 & 9 tackle. Neither Pigeon nor Chaturanga require vital engagement of your hamstrings or spinal muscle groups, however, Eka Pada Galavasana does. Your hamstrings and spinal muscle groups assist elevate your again leg in Eka Pada Galavasana–this isn’t required in Pigeon or Chaturanga. Postures 8 & 9 assist combine these muscle groups into your total physique consciousness so that you just’re prepared to make use of them within the upcoming arm stability.
POSTURES 10 – 13 (Transferring into Eka Pada Galavasana)
These previous couple of poses are deep outer hip openers. In case your hips are too tight for the ultimate pose, apply the hip openers on this sequence extra constantly.
If you may get into the form of the ultimate pose, however wrestle to straigthen and carry your again leg, work on core, upper-body, and spinal energy. Good luck!
{illustrations by MCKIBILLO}