Dani Lieberman

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Visvamitrasana Pose

 

Named after an ambitious king who transformed himself into a yogic sage, Visvamitrasana is a complex asana: it incorporates an arm balance, hip opener, shoulder opener, oblique opener, hamstring stretch and twist all in one. As you practice this pose, you will come to realize each time it gets easier to lift the free leg and bend the top arm. 

Benefits: Builds awareness of the body working a as a whole unit, stretches the entire side line, strengthens the upper body, wrists and legs, stretches the outer hops, side obliques and serratus anterior, and deep gluteal muscles. 

Prep poses: Supta Visvamitrasana, Visvamitrasana II, Eka Pada Koundinyasana II, Ardha Visvamitrasana

Instructions:
1. Start in Warrior II with your left foot forward. Place both hands on the ground in a deep lunge pose. 
2. Lift your right hand up to the sky, ground your left hand down into the mat, pressing away with a strong base. Laterally reach overhead with your right hand and clasp the outside of the left foot with the right hand. 
3. Extend the leg by rotating your chest back (opening your sternum to the sky). Allow the right arm to lift overhead further opening your shoulder to the ceiling. Hold and breathe.
4. To exit leg go of your foot and allow it to come to the ground. Rise back up to warrior II

Modifications: Place the lower hand on a block, use a strap around the floating leg if your top arm cannot reach the reverse bind, any of the prep poses