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TRX Yoga Hinge
Paschimottanasana.jpg

Paschimottanasana [Seated forward fold]

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Adjustment

Mid-calf

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Position

GF

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Start

  • Hook heels through cradles

  • Sit facing anchor point with legs extended, arms by sides, palms pressing into floor by hips

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Movement

  • Reach arms towards sky to lengthen spine

  • Hinge from hips and reach hands towards feet

  • Grab TRX tabs with hands and draw chest towards toes

  • Maintain a flat back

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Return

Let go of TRX tabs and sit up

Hinge - Eka Padangusthasana 1.jpg
Hinge - Eka Padangusthasana 2.jpg
Hinge - Hanumanasana.jpg

Hanumasana [Split]

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Adjustment

Mid-calf (SHM)

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Position

SFA

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Start

  • Half kneeling position​

  • One foot forward; back foot in cradles

  • Back knee stays on floor

  • Hands on either side of front foot

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Movement

  • Flex front foot

  • Walk hands back towards anchor point while straightening front leg and sitting back towards heel

  • Front knee unlocked

  • Stack hands under shoulders and hinge chest forward towards thigh

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Progression: Full split

  • Lift back knee off the ground in runner's lunge

  • Walk hands towards anchor point

  • Straighten front leg and flex front foot

  • Stack shoulders over hips, knees soft

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Return

  • Return back knee to floor

  • Pull back knee forward under hips (if in full split)

  • Bend front knee and walk hands back to start

Hinge - Eka Padangusthasana 3.jpg
Hinge - Eka Padangusthasana 4.jpg

Eka Padangusthasana [Extended hand to big toe

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Adjustment

Fully shortened

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Position

SF

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Start

Stand with cradles in opposite hand of raising leg

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Movement

  • Ground down through standing foot

  • Lift knee to hip height and hold the knee / shin

  • Press palm down into strap

  • Maintain neutral spine

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Progression

  • Hook big toe with peace fingers

  • Extend the leg straight

  • Send the leg out towards anchor point

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Return

  • Maintain active plank

  • Released upper leg and bring both feet back to floor

Hinge - Virabhadrasana III.jpg

Virabhadrasana [Warrior III]

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Adjustment

Fully shortened

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Position

SFA

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Start

  • Press hands into cradles at eyebrow height

  • Balance on standing leg, lift other knee to chest

  • unlock standing knee

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Movement

  • Hinge at hips; extend floating leg and both arms back towards anchor point

  • Create the letter "T" with body

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Return

  • Press palms into cradles and extend through hips

  • Extend arms overhead; come back to standing with both feet on floor

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