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Alethea Hand Balancing Split….!!
Hey ladies,
I searched for a thread on this, but didn't find anything! Do any of you ladies have some tips on the over-the-shoulder/elbow (floorwork) Alethea split? I can do the split, but can't figure out hand placement in the hand-balancing to LIFT my back leg off the floor. Any tips?! Thanks! 😉
Here's a picture of it if you're unsure of what I'm referring to!!
http://www.facebook.com/#!/photo.php?fbid=187945757893643&set=t.553230622&type=1&theater
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12 Replies
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That is a variation of oversplits. Try searching oversplits as there should be a lot of information out there regarding how to stretch for these. I use a foam roller for mine.
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i tried it (right now ^^) and you can also do it without being able to do a over split (i didn´t stretch myself before and can only do a normally split when i´m well prepared), but it might look better =)
you should first learn the balancing, there are similiar positions without a split, you could try first. your body is completely straight and the arms are like in the picture, the elbow on which you balance is near to your hip.
when you try to balance this position or the split, the placement of the elbow is really important. when you fall back put your elbow lower and when you fall in front put it a bit higher untill you find your best point to stay in the position!
i hope this helped you a bit
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This is very similar to various crow pose variations in yoga and I'm pretty sure I've done this in yoga class. If you have taken yoga classes before, your hands and arms should be in the same position as they are for chaturanga. Start in a push-up position, with hands pretty much under your shoulders. Then come down so your body is parallel to the ground and your hands are directly under your elbows. Make sure your elbows are close to your body. That's chaturanga.
To get into the split variation, start in a low lunge. Make sure your ankle is under your knee and that your knee does not go past your ankle. Bring both palms to the ground inside your leg. Crouch down, and shimmy your shoulder under your knee. Even though you're close to the ground, try to keep your heart lifted and your neck straight. Make sure your hands are under your elbows. When you feel like your leg is secure on your tricep area, begin to extend. When that leg is extended, begin to tip your heart towards the ground, keeping your gaze forward. You need to use your core (and back muscles) to bring that back leg up. It might help to rest or lean your torso on the opposite arm/elbow of the leg that's forward in the split. Think of your arms as a shelf. Hands shouldn't be much further than shoulder-width apart.
Hope this helps!
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This is a fairly common move in Miss Fitness competitions. They even do push ups in the pose. Maybe google that?
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Yogini is right, and the name of the pose is Eka Pada Kundinyasana II.
It's not a real split, the front leg points more sideways so it forms an 'X' with the upper arm it rests on. It's an optical illusion looking at it from between your legs, like a chopper looks flat when you look at it from the right angle 🙂 So if you can get your shoulder under your knee in the lunge as Yogini described you can do it even if you don't have the splits. https://www.studioveena.com/img/smilies/icon_cheers.gif
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good that you mentioned that the split is only a illusion. because when i tried it the front leg always turned a bit out, so that i also couldn´t do a complete split and it was more an X like you described it or maybe a side V =)
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i didn't know this was a common yoga pose until a yoga friend of mine came to class, did the move, and then dropped it into a full plank on her tiptoes. i was like, OH thats an interesting transition! hahaha.
for me the trick is making sure that the elbow on the same side as the back leg is really tucked RIGHT underneath my hip bone (just above the bone of the hip), and using that to take the weight of that side. your forward leg should be rotated so that the knee is closer to your face than the back of the knee (like a jade). as you lift the back leg, make sure to shift the weight forward into your hands and the side of your head to start; as you get better you can work on doing the move with just your hands on the floor.
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You ladies rock… I'm going to give this a shot again.. it'll still probably take a while for attaining the strength aspect… I'll keep you updated 🙂
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AMY — I nailed it the first time! It was all about getting that elbow right above my hipbone..! Thank you ladies for all the advice… xoxo
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AWESOME! that's a fun move to do! =) glad the tips helped!! xoxo
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Yes, you can transition into koundinyasana from lizard, prayer squat, or three-legged dog. If you look up koundinyasana II, you’ll find more info on it.
This is probably one of my least favorite arm balances as I can hardly get into it unless I’m super warmed up. Lol!
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@Amy-Have you done a video of this on your blog? If not, could u—pretty plz!
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