Student teaching in YYTT

In YYTT today we each were assigned an asana to teach to the class. I had eka pada ustrasana. I wasn't nervous, but my nerves did get the worst of me... I did a silent demo incorrectly, using the wrong arm. But I noticed it as I was about the change sides, so I corrected myself.

Eka pada ustrasana (a.k.a "one-legged camel") is a backbend in a kneeled lunge position that stretches the front body one side at a time. Starting at a tall kneeling position, knees hip distance apart, thighs perpendicular to the floor, hips directly above the knees, the tops of the feet and shins press down on the mat. Use a blanket under the knee and shin.

• Inhale, step the right foot forward with leg straight. Exhale. Inhale, raise the left arm and press the hips forward, draw your shoulder blades down your back. Pelvic floor should be directed downward. The lower quadricep (area above the knee cap)makes contact with the floor. The right leg is at a 90 degree angle. Exhale, release the arm and come back to the starting point where the hips are above the back leg's knee. Repeat 5 more times.
• Step the right foot back to meet with left.
• Repeat 5 times on the other side.
• Step the left foot back to meet the right.

Benefits: Stretches the psoas and hip flexors as well as chest and shoulders. The asymmetrical aspect of this posture helps isolate the stretch on one side of the body at a time.

Contraindications/Modifications:

• Sacrum issues - if you experience any lower back or sacral pain, adapt the posture by laying on your back, both legs extended. Inhale. Exhale to bring the right knee to chest. (Then repeat on the other leg. By laying on our backs, we help keep the sacrum at neutral.
• Knee issues - if you are not able to put any pressure on your knee, you can do the same as above.
• Shoulder issues - an alternative to the raised arm is to rest both forearms on your thigh.