Hello My Beautiful People! Yesterdays Cobblers pose was an easier day of stretching, but today we are getting back into inversions with the 1 Legged Inverted Staff Pose aka 1 Legged Bridge Pose. If you have never gotten adjusted to those beautiful Staff Poses, now is a perfect time to try to get it. The 1 Legged Inverted Staff Pose teaches us that hard works pay off. The harder it is for you, the more gratifying it will be when you get it to your kind of perfect.
Okay, I know inversions are rough but you have got to do them in order to get better flexibility, and strength. If you aren’t able to do it just like the picture, so what! You can do it, aim to be better than the last time you tried. For all of my beginners, this is an extension of Bridge pose. It really helps when you practice all types of what I call ‘builder’ poses, like adjusted bridge, and the one legged wheel to get this pose in check.
Step By Step 1 Legged Inverted Staff Pose:
- Start by laying flat on your back with your arms at your sides, in corpse pose. Bend your knees while keeping your feet parallel and aligned with your hips. Draw your heels close to the edges of your buttocks.
- Reach your arms up overhead, then bend your elbows to place your palms on the floor at either side of your head.
- Inhale as you lift your hips upward towards the ceiling. Bring the crown of your head to the mat.
- Exhale, straighten your arms and lift your head completely off the floor. Stay here for 3 -5 breathes before lowering onto the mat on your forearms. You can place your hands locked behind your head or palms facing the mat for added balance.
- Shift your weight onto your right foot. Exhale, bend your right knee and draw it toward the center of your torso. On the inhale, reach through the ball of your left foot and extend your leg up toward the ceiling as if you were trying to touch it, or as vertical as possible.
- Continue to lift your hips and chest as high as you can, holding here for 6-12 breathes. Release as you would in Wheel Pose.