ONE-HAND ARM POSE
(eka hasta bhujasana)
Bend right knee, hold right foot with hands—arms inside leg.
Bring shin parallel to floor, straighten arms. Bring shoulder inside knee—minimize rounding in low back.
Stay here or hold right calf with right hand, place right knee just below right shoulder, above elbow.
Place right hand on floor in front of hips.
Place left hand on floor across from right hand—hands slightly wider than shoulder-width apart—separate fingers evenly, point index fingers straight ahead.
Lean forward, lift everything but hands off floor. Straighten left arm. Bring left leg parallel to floor (more doable: lift only hips or only left leg off floor instead of both).
Clamp arm with knee.
Grip floor with fingertips, press inner edges of hands down.
Move right shoulder back—press right shoulder into leg.
Squeeze knees in
Press hands down.
Lift chest, stretch spine.
Repeat on the second side.
The pacing of sadhana (practice) is a slowly then suddenly kind of deal. The pose one can’t do month after month can become the pose one can suddenly do today. Although the pose is not the point of yogahour, turning can’t into can has its place and purpose. It can be one of those the-work-is-always-worth-it kind of moments.