Foundation-Begin in tabletop pose. Step one foot forward (distance may vary but generally about a foot to two feet in front of the back knee) Frame the foot with your hands. (Another option is to step forward from downward facing dog, then lower the back knee)
Action- Lean forward as you bend the front knee and bow over the thigh. Allow the head to hang.
Boundary- Hands may not touch the ground if either a) the flexibility prevents it or b) the legs are longer than the arms. In either case blocks may be used under the hands to raise the floor.
While You are There: Settle into the depth of the back hip as your breathe of take a variation. Remain in the pose for 3 minutes.
Modify- If the weight bearing of the torso feels like too much of a compression in the front knee or too deep of a stretch in the back hip you may choose to keep the spine upright.
Deepen- There are many ways to explore the dragon series of poses. Try adding a twist for a deeper stretch. When twisting, lowering the forearm to the ground will place the stretch deeper into the front hip and remaining taller in the spine will access a deeper stretch in the hip flexors of the back thigh. You can add a quad stretch by pulling the back foot in towards the bottom. For a super deep and juicy stretch combine a quad stretch with balance and a twist.
Transition out of the Pose: Pressinto the hands at the front of the mat and step the foot back into tabletop pose.
When to Avoid (contraindications)
Yang Variation: Anjaneyasana aka Low Crescent Lunge. The yang version typically reaches the arms overhead and requires more engagement in the inner thighs to balance.
About Chris Loebsack
Chris Loebsack, 500 E.R.Y.T, fell in love with yoga in 1995 and began teaching in 2003. Chris uses the power of yoga to create a space for students that cultivates trust, playfulness and Divine connection with themselves and with community. Living by her mantra, Clarity, Integrity and Love, she draws upon her partner yoga practice to share the healing power of touch and safe intimacy. A passion for discovering subtlety in movement has lead Chris to deepen her education with the Anatomy Studies for Yoga Teachers® kinesiology program. Her playful yet focused classes are filled with user friendly gems of applied anatomy leaving students with a greater understanding of how to find comfort and space in their bodies and smiles beaming across their faces. She encourages teachers to set a higher standard of excellence through knowledge and has become a valuable mentor to many upcoming yoga educators.
Chris teaches privates, classes and workshops across the globe. She is currently the director of the Boundless Yoga 200 hr and 500 hr Teacher Training programs and an Adjunct Teacher Trainer for the Om Factory® School of Yoga NYC 200hr, BambooMoves, Bhakti Barn Yoga, Just Plain Yoga, and NearMe Yoga 200hr Teacher Training Programs. She has also been featured in Fitness Magazine®, Yoga Journal: Yoga Mentor, Good an Well, Local Flair Magazine and the New York Times. In addition to yoga you are likely to find her laughing with friends and family or quietly meditating with her cats (Sukha, Fuzz-butt, and Squirrel) or traveling and teaching with her husband Brian M. Davis as Boundless Motion.
Boundless Yoga Studio Stroudsburg Classes:
Alignment and Anatomy of Yoga (All Levels) Mondays 9:30 am
Zen Flow (Level 1/2) Mondays 5:30 pm
Flow (Level 2/3) Thursdays 9:30 am
Flow (Level 1) Sundays 9:30 am
Boundless Yoga Studio Mt. Pocono Class
YIN Yoga (Stretch) Tuesdays 6:00 pm
Zen Flow (Open Level) Fridays 9:30 am - Begins June 1st, 2018
Upcoming Workshops Events:
7/20-22 The Yin Approach Advanced Studies Program Only 7 spaces remaining as of 6/17
11/3-5 Chair Yoga Advanced Studies Program
Fall/Winter 2018- 200 hr The Journey Begins Teacher Training Program 9 Spaces Remaining as of 6/17
Touring Schedule 2018 Contact Chris to register for any of the immersions
7/14/2018 Leighigh Valley Yoga Festival
8/22-Sept 7th Level 2 AcroYoga Teacher Training- Greece
10/5-7 Divine Play- Portland Oregon
November 10/11 and 17/18 2 Weekend Ontario AcroYoga Elemental Immersion
Boundless Yoga Staff & Students
We are continuously interested on how our reactions and responses to our personal journeys, albeit travel, adventure, new job, etc. mirror and reflect our social, emotional and spiritual ups and downs. We try every day to apply what we learn about ourselves on the yoga mat to our personal lives. Thank you for tuning in as we share some of those aspects with you.