The Black Swan Yoga Pose of the Week for October 12 – 18th is Fallen Angel and was chosen by our Teacher of the Week, Alise Crain. Here’s why she loves this pose!
“I love fallen angel because it is such a humbling pose. With my heart next to the Earth, I feel both vulnerable and peaceful. At the same time, this pose is no joke! It requires so much strength and core engagement to balance on your arms and lift up without putting tension on your neck and shoulders. Strength + Vulnerability + Peace – it’s such a beautiful balance.”
Begin standing with your two big toes and heels touching. Hands at heart center in Anjali Mudra. Drop it low into your chair pose. Bend at your knees and sink your weight back into your heels. Take a deep breath in to find length, then find prayer and twist to your right, hooking your left elbow on the outside of your right knee and point your right elbow up towards the ceiling. Send the crown of your head forward and your tailbone back. Extend the crown of your head forward and lean your chest back. Take your gaze up to the ceiling. Take 5 deep breaths here to prepare for your next step.
From your twisted chair, you’ll move into side crow. Come down into a full squat on the balls of your feet, then transform your weight into your heels. Lower both hands to the ground with your fingertips pointing away from your feet and thighs. Bend your elbows 90 degrees and transfer your weight into your triceps. Let your shins gently lift off the ground to float parallel to the ground. Keep your thighs squeezing together and your elbows hugging in.
Turn your gaze towards your knees. Lower your face to the ground. Slowly and carefully place your temple on your mat. Allow your right shoulder to lower towards the ground, but don’t let it actually touch.
Time for lift off. Hinging at your hips, activate your left leg, extend, and reach it up towards the sky. Your right leg should remain bent and slowly rotate up towards the sky.