Find us

Latest from Facebook

Yoga Lily
Yoga Lily1 day ago
#YOGA : WEDNESDAY 22 MAY CLASSES
09:45 - Slow Flow & Yin Restorative (Lily) small group
18:15 - Beginners to Improvers Yoga (David)
19:45 - Slow Flow & Yin Restorative (Lily) small group
Our classes: https://yogalily.com/classes/
.
#LifeInBalance #MiltonKeynes #MiltonKeynesYoga #YogaMiltonKeynes #LoveMK #yogastudio #yogafitness #digitaldetox #digitaldetoxing
Yoga Lily
Yoga Lily2 days ago
#YOGA : TUESDAY 21 MAY CLASSES
18:00 - Slow Flow & Yin Restorative (Lily) Small Group
Book Now : https://yogalily.com
#LifeInBalance #MiltonKeynes #MiltonKeynesYoga #YogaMiltonKeynes #LoveMK #yogastudio #yogafitness
Yoga Lily
Yoga Lily is in Milton Keynes.3 days ago
Milton Keynes
#YOGA : MONDAY 20 MAY CLASSES
18:00 - Beginners & Improvers Yoga (Lily)
19:30 - Strong & Slow Hatha Flow (David)
Full details: https://yogalily.com/classes
#LifeInBalance #MiltonKeynes #MiltonKeynesYoga #YogaMiltonKeynes #YogaStudio #YogaFitness #LoveMK
Yoga Lily
Yoga Lily is at St John Ambulance, Bletchley HQ.4 days ago
St John Ambulance, Bletchley HQ
#YOGA : SMALL GROUP BEGINNERS YOGA COURSE
Starts Thursday 30th May for 5-weeks.
BOOKING NOW
https://yogalily.com/yoga-beginners-course/
"Our beginners’ course is the ideal way to start your practice. It will give you a strong and safe foundation from which you can confidently explore our different yoga classes"
Yoga Lily
Yoga Lily tagged Beginner Yoga Course.6 days ago
#YOGA : Give yourself time 🦋
Yoga Lily
Yoga Lily1 week ago
#YOGA : THURSDAY 16 MAY CLASSES
18:30 - Slow Flow & Yin Restorative (Lily)
19:30 - Slow Flow Hatha Yoga (David)
Our classes: https://yogalily.com/classes/
#LifeInBalance #MiltonKeynes #YogaMiltonKeynes #MiltonKeynesYoga #LoveMK #yogastudio #yogafitness

Half Lotus Toe Balance, Padangustha Padma Utkatasana

How to do Half Lotus Toe Balance, Padangustha Padma Utkatasana
By Yoga Lily 6 years ago
Home  /  Balance  /  Half Lotus Toe Balance, Padangustha Padma Utkatasana

Half Lotus Toe Balance, Padangustha Padma Utkatasana: Yoga Standing Balance for Strength and Flexibility

Yoga classes in Milton Keynes

Padangustha Padma Utkatasana – in this standing balance, the heart remains a focus as you sink down into the supporting leg and gently allow the hip of the bent leg to open with the breath. It helps strengthen the ankles and bring flexibility to the hips and develops balance and clarity of mind.
– Yoga Lily, Hatha Yoga classes in Milton Keynes

1. Stand in Mountain Pose. Lift the left heel up to rest at the top of the right thigh as you bend the supporting leg a little. Press the left knee toward the floor to open the right hip. Lengthen the tailbone towards the floor and elongate the spine.

2. On and inhalation, raise the arms above your head. On the exhalation bring the palms of the hands together into the prayer position and lower the hands to rest in front of the heart centre. Bend the right leg, lean forward more, and lift the heart centre as you sink down a little deeper into the squat. Keep the spine long with the tailbone tucked under. The upper body will be leaning forward a little but still vertical. Gaze at the fingertips of the hands, with your focus on softening and opening the heart. If you like take the elbows to your shin.

half-lotus-toe-balance-1

3. Bring the spine more to vertical and bend the supporting knee more as you lift your left heel and lower yourself to a one-Legged squat. Have the right heel between your sitting bones. Use your fingertips on the floor to help, if necessary, as you balance on the ball of your foot.

half-lotus-toe-balance-2

4. Take care as you come out of the pose. Inhale and raise yourself to standing. Release the Lotus leg with control and return to Mountain Pose. Re-centre yourself then repeat on the other side.

TIPS

Gaze: Tip of nose

Counter Poses:

Lighten:

  • Stay at first stage
  • Rest of the Lotus foot closer to the knee
  • Hold the raised foot in place with one hand

Effect: Focusing

 

Half Lotus Toe Balance, Padangustha Padma Utkatasana Counter Poses

In yoga we use a counter pose in a sequence; For example, a twist follows a backbend to “neutralise” the spine, or a forward bend follows a backbend to help lengthen the spine and calm the nervous system.

 

Standing Half Bow Pose, Utthita Ardha Dhanurasana as a counter pose to Wide Leg Forward Bend

Standing Half Bow Pose, Utthita Ardha Dhanurasana

 

Standing splits, Urdhva Prasarita Ekapadasana as counter pose

Standing Splits, Urdhva Prasarita Ekapadasana

 

 

Deep Fold Forward, Uttanasana

Deep Fold Forward Pose, Uttanasana

 

Mountain-Pose-Tadasana

Mountain Pose, Tadasana

 

Categories:
  Balance, Strength
this post was shared 0 times
 1700
About

 Yoga Lily

  (100 articles)

Lili has been studying and practising yoga in China & UK for 20 years, and teaching since 2007 (7 years in the UK). She draws inspiration from her training within established, classical yoga systems that focus on alignment, hatha vinyasa in its gentler form, yin, yin/yang, and restorative yoga styles, pranayama and meditation; blending the roots of Chinese healing traditions into a more holistic practice. For her, practice covers not just the physical aspects of yoga but also aligning and unblocking the bodies meridian energy pathways to release Qi energy (prana) which flows through the bodies energy highway, bringing the mind, body and spirit back into balance. “I am continually humbled by my students and teachers, my aim is always to teach from the heart and from the idea that yoga is the art of living, listening and learning, to embody this deeply spiritual tradition” – Lili Chen.