Yoga Flow 4 ( Splits Series Pt 4)

Question 1

Prasarita Padottanasana

Answer 1

Stand with your legs further than hip width apart. Bring your hands to the ground in a wide legged forward fold.

Question 2

Dolasana

Answer 2

While in Prasarita Padottanasana, bring your body over to one leg, hold for a second, then tilt to the other side.

Question 3

Prasarita Padottanasana × Ardha Prasarit Padottanasana (Combo)

Answer 3

From the wide forward fold, lift up and straighten your spine parallel with the ground, then fall back to wide forward fold. Repeat as many times as needed.

Question 4

Rocking Utkata Konasana

Answer 4

Feet wide and pointing to the side, squat down until your thighs are parallell to the floor. Rock from side to side.

Question 5

Buddha Konasana

Answer 5

In a seated position, bend both knees and place the soles of your feet together. Keep your feet in close to your sit bones, knees falling towards the ground.

Question 6

Prasarita Balasana

Answer 6

From child’s pose, widden your knees to make a V shape with your legs.

Question 7

Bhekasana

Answer 7

From tabletop, push your knees out as far as you can, then move your calves and feet to be parallel from each other, making a right angle with your thighs. Simultaneously bring your upper body down onto your elbows, or extend your arms in front and lie on your stomach.

Question 8

Upavistha Konasana

Answer 8

Sit on the floor and bring your legs as far apart as possible without pain. Lean your upper body forward to reach the floor.

Question 9

Paschimottanasana

Answer 9

Sit with your legs straight in front of you, bring your body to fall over your legs.

Question 10

Samakonasana

Answer 10

From standing, move your feet apart and split your legs. The goal is to reach the ground for a centre split.

Question 11

Samakonasana Swim Through (Advanced)

Answer 11

From the full centre splits, lie flat on your tummy, and pull your legs together into a straight line so you are now lying fully on your tummy.