-
Step 1
Your Aikido teacher asks you to sit on the floor with your legs wide apart. In yoga, this is an actual pose called "Upavistakonasana." To get the most out of this posture, sit up straight. Press your thighs to the floor. Keep your knees facing the ceiling (as opposed to rolling in.) Flex your feet. Stretch out through your heels.
-
Step 2
You're asked to bring your feet together in front of you, with your knees as close to the ground as you can comfortably get them. In yoga, this is called "Baddhakonasana." To do it fully: Place your hands on your ankles and pull the bottoms of your feet flat together. Press your knees down to open your hips. Stretch up from the base of your spine.
-
Step 3
Your Aikido instructor now says to bring your legs together, straight out in front of you, so that your heels touch. In yoga, this is called "Dandasana." Place your palms flat on the floor on either side of your hips. Lift from the base of your spine. Engage the muscles of your thighs. Flex your feet. As you bend forward, initiate that movement from the straight base of your spine (as opposed to bending first from the top of your back.)
-
Step 4
Your Aikido teacher now asks you to stand with your feet wide apart, legs straight, your hands on the floor. In yoga, this is an asana called "Prasarita Padottanasana." Stand with the toes of both feet facing directly forward. Place both hands on the floor with palms flat, fingers facing forward. Pull up on your thigh muscles. Lift your pelvis up away from your thighs. Press down through your heels. Lengthen your back out straight from the base of your spine.
