When members vote for which part of the body they want to focus on each term, I think about what Peak Yoga Pose we can build up to…
The last poll produced the widest range of body areas than ever before, so there was nothing else for it, but to choose Flying Splits! This works the glutes, hamstrings, core, arms and shoulders, all while challenging balance 😊
And it’s completely achievable while looking very complicated – so anyone who gets close will feel incredibly accomplished!
Eka Pada Koundinyasana – Why practise this yoga pose?!
Flying Splits (Pada Koundinyasana in Sanskrit) might look like a magical illusion at first glance, but it’s really a clever blend of geometry, balance, and whole-body engagement. Here is why it’s worth facing the challenge this term:
- Full-body conditioning: It’s a combination of an intense arm balance with a deep hamstring stretch and back-leg glute extension. Every muscle is active to achieve it!
- Core power & elevation: ‘Flying’ off the mat requires intense core engagement. As you pull your belly in, you create the lift needed to keep your hips hovering smoothly.
- Sharp focus: Arm balances demand your full attention. The mental clarity you gain while navigating your centre of gravity leaves no room for thinking about those daily stresses.
Building up to Flying Splits
Of course, it’s impossible to go straight into full flight straight away, so as usual at Ad Astra, we’ll break this complex Peak Yoga Pose down into manageable steps over the term, so you build strength, flexibility and confidence.
In the plan are:
Holding Plank and Chair
Urgh, I can hear you groaning already! But static poses like this build strength and stamina very quickly…
High Lunge with Crescent Variation Arms
One for the core, shoulders and balance
Standing Splits
Hip opening and general mobility of the lower back. Plus, balance and focus.
Star-Goddess-Star Combo
Hip opening and adductor stretch.
Pyramid
Hamstring stretch and balance, while opening the lower back and hips. This also builds strength in the legs from thighs to feet.
Play time – trying out Flying Splits…
Then, hoorah! We get to play with moving from Down Dog into Flying Splits… To get there it’s a simple knee drive attempting to place the knee on the elbow.
As you gain strength and mobility, we shorten Down Dog, slide the body forward, bend the elbows positioning the inner thing on the triceps.
And then it’s just a case of extending that front leg…
This is honestly quite challenging, you may feel it around your greater trochanter – the head of your femur at the hip joint, so if you do get this far (in a few weeks!) this is amazing.
If you feel stronger and bendier, you can then try to shift your balance over the arms, and with that thigh seated firmly on the triceps, tilt the body to float the back foot off the mat. Your face may come quite close to the mat, but don’t worry, it’s not far to fall!
Come fly with me…
The autumn term runs until Wednesday 21st October giving us plenty of time to build strength, refine our poses and gain confidence. Whether you end up flying or achieving contact with the knee and triceps like you’ve never done before, it’s all progress and it’s all wonderful!
If you’re ready to give it a try, join a free taster class by messaging me, Jayne – every class is differentiated so every body and every day is accounted for. Or check out the Ad Astra Yoga Booking page to reserve your spot.