Standing Split
Urdhva Prasarita Eka Padasana

Step by Step

Perform Virabhadrasana II (Warrior II Pose), right leg forward. Inhale and cartwheel your left arm up and over your head, creating a nice opening in the left ribs.

With an exhale, twist your torso to the right, pivoting on the ball of the left foot to lift the heel off the floor. Then lean forward, lay your front torso onto the right thigh, and set your hands on the floor on either side of the right foot (if your hands don’t rest comfortably on the floor, support each one on a block).

Walk your hands slightly ahead of, and shift your weight onto, the right foot. Then, inhale and slowly straighten your right leg, simultaneously lifting the left leg parallel to the floor.

The proper balance of external and internal rotation in each leg is important, especially for the standing leg. Your left leg and hip will tend to externally rotate slightly, lifting the hip away from the floor and angling the pelvis to the right. Try to keep the front pelvis parallel to the floor by internally rotating the left thigh.

Pay close attention to the standing leg, especially the angle of the knee. The knee will tend to rotate inwardly: Be sure to rotate the thigh outwardly and turn the knee so the kneecap faces straight ahead.

Feel how the downward energy of the standing leg creates an upward movement in the raised leg. Don’t focus on how high your raised leg goes; instead, work toward directing equal energy into both legs. You can hold the raised leg more or less parallel to the floor, or try to raise it slightly higher; ideally your torso should descend as the leg ascends. If you’re flexible you can grasp the back of the standing-leg ankle with the opposite-side hand.

Stay for 30 seconds to 1 minute. Then, lower the raised leg with an exhale and repeat on the other side for the same length of time.

Plow Pose
Halasana

(hah-LAHS-anna)
hala = plow

Step by Step

From Salamba Sarvangasana, exhale and bend from the hip joints to slowly lower your toes to the floor above and beyond your head. As much as possible, keep your torso perpendicular to the floor and your legs fully extended.

With your toes on the floor, lift your top thighs and tailbone toward the ceiling and draw your inner groins deep into the pelvis. Imagine that your torso is hanging from the height of your groins. Continue to draw your chin away from your sternum and soften your throat.

You can continue to press your hands against the back torso, pushing the back up toward the ceiling as you press the backs of the upper arms down, onto your support. Or you can release your hands away from your back and stretch the arms out behind you on the floor, opposite the legs. Clasp the hands and press the arms actively down on the support as you lift the thighs toward the ceiling.

Halasana is usually performed after Sarvangasana for anywhere from 1 to 5 minutes. To exit the pose bring your hands onto your back again, lift back into Sarvangasana with an exhalation, then roll down onto your back, or simply roll out of the pose on an exhalation.