Hanging Star
Hanging Star
Ironically in order to hang well, first ground your feet & legs then centre to stabilize in your core. From here you will feel 'lightness' as you lift arms to Hanging Star pose. SHINE brightly ⭐️
Turn your basic 5 Point Star Pose (arms extended out at shoulder height) into a Hanging Star simply by lifting your arms up in the air.
The Basic Practice - hanging star
prop
hiking pole, something similar or pretend with no pole
respect your limits, modify where needed
ideally try this pose standing
can be done sitting - still follow all the cues below
ground your star
(feet, legs)
step your feet wider than shoulder width, if possible
⚠️ keep within your limits, build up wide stance over time
✋ a wide stance helps strengthen inner thighs, feet and legs
turn your toes out slightly
lift toes up
👀 this engages your three Golden Arches: inner arch, outer arch and transverse arch
lay toes down
press into outer foot edges and draw the feet together without moving them
👀 this engages inner thighs and lifts inner foot arches
keep a slight soft bend in the knees
👀 this naturally happens with lifted inner arches
⚠️ locked out knees means locked out energy flow
feel your feet grounded and the legs strong
centre to stabilize your star
(core, pelvis)
tuck tailbone slightly - imagine tailbone being a third leg
have hip bones facing forward
⚠️ this is to bring pelvis into neutral position
✋ get to know your pelvic tilts
bring the belly to the spine
👀 this helps engage core muscles and stabilize them
relax buttock muscles and re-engage inner thighs by drawing feet together without moving them
👀 this may be a bit tricky, do your best
feel your core as a stable plant pot from which your spine rises up from
hang your star
(lifting arms)
hold the pole at lower hip level
have arms extended out as wide as your feet, if possible
👀 notice your hand grip and relax it - breathe
if front ribs lift, bring them back to be centred over the pelvis
broaden across your collarbones
engage arm and shoulders by extending straight arms downward and slightly away from you
👀 notice how this helps press shoulder blades into your back ribs
⚠️ don’t squeeze shoulder blades together, want to keep upper back broad
inhale lift straight extended arms to a height that is comfortable for you
exhale bring straight extended arms back down to hips
keep feeling:
‘grounded’ in the feet & legs,
‘centred and stabilized’ in the core and
‘light’ in the arms as you hang up your star another 4 to 9 times
Explore the Movement - shine brightly
hang out in Hanging Star (arms lifted) for 3 to 5 breaths
SHINE brightly ⭐️
Everyday Living
It is really important for us to be able to move our arms above our head for everyday activities. Take note of how often you lift your arms in a day. Increase the amount if you can.
Yoga Practice
By reaching our arms up as part of a daily yoga practice it helps maintain healthy shoulder rotation, stretches our sides and tummy, and keeps our posture in better alignment.
Discover Amazing
Raising your arms up in the air is a power pose. You naturally do this when you win at something. Amy Cuddy in her Ted Talk says it takes only two minutes of being in a power pose to increase your confidence, decrease your cortisol (stress hormone) and make you feel more energized, open and expansive.
Give yourself two minutes of Hanging Star Pose and discover your own amazing ability to SHINE brightly ⭐️
Namaste
(the Light in me honors the Light in you)
keep moving — health is movement and movement is health
I like to move it, I like to move it, I like to move it, Ya like to move it!
〰️ King Julien, Madagascar Movie
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