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Friday Flow with Hillary

Today’s Friday Flow comes from Hillary, a Provita Pro yoga instructor with an E-RYT 500-hour certification with Yoga Alliance. She has studied with many internationally celebrated teachers while teaching yoga worldwide. Hillary has over 800 hours of training and her practice is based on the Ashtanga Vinyasa Method, but she incorporates many styles into her practice including Ashtanga, Vinyasa, Hatha, Restorative, Yin, Yoga Nidra, as well as Meditation and Pranayama.

Here she is in a pose commonly referred to as ‘Grasshopper.’ Listen to her tips to achieve such grace.

“For this pose, be sure that you are nice and warmed up.  Several sun salutations with a few twists and hip openers would be perfect to prepare you for today’s pose.  Begin in utkatasana (chair or fierce posture), begin to shift the weight into the right foot as you lift your left leg up.  Flex your left foot as you externally rotate your left hip, placing your ankle on your right thigh, creating a figure four stretch.  Draw your hands into your heart, begin to twist to the right, hooking your left tricep into the arch of your left foot.  This might be a great place to stop, just working on the twist and hip opening.  Note: Your left foot MUST be above the elbow to move further into the pose.  If you’re not quite there, keep working on these steps until your foot is fully above the elbow.

If you want to go further into the full variation, begin to bend your right knee deeply, placing your both hands on the ground outside of your right foot.  Place your hands shoulder-width apart, picture yourself doing a chaturanga with your arms. Begin to shift the weight into your hands, using your left tricep as a shelf for the left foot.  As you begin to shift the weight into your hands, extend through your right foot, allowing it to lift off of the ground.  Keep your gaze forward, several feet in front of you, and create a 90-degree angle with the arms.  The key is to use the arms as a shelf for the body. ”

– Hillary

For more information on Hillary and to book an appointment with her, please visit our website.

Stay energized!

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