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Strong Legs in Backbends

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In this video tutorial, I’m going to show you some work you can do in Urdhva Dhanurasana to not only deepen your backbend, but also to prepare you for the work of dropping back into, and coming up to standing from, a backbend.

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  • Here’s my #ashtangamondays post for #Sirsasana, Headstand. It’s a couple of days late, but at least I’m in the right week.😅 - Once again my beautiful, long-suffering wife @vesic_jelena is demoing some do’s and don’ts. Really, there’s just so much to say about Headstands! As always, hope you find these tips helpful 🙃 - Video 1️⃣ 🚫 Don’t clasp your palms together. ✅ In the Mysore Ashtanga version of Sirsasana, we keep the palms open. The hands cradle the head. BONUS TIP: Press your index fingers into your head to keep the wrists from collapsing. - Video 2️⃣ 🚫 Don’t collapse the back of your neck. ✅ Keep your neck safe by positioning your head correctly. Put the head down with the spot just in front of your crown touching the floor. - Video 3️⃣ 🚫 Don’t open your elbows. ✅ Keep your elbows shoulder width to maintain your lift. Push down through the outer edge of your forearms, and press the shoulders away from the floor. - Video 4️⃣ 🚫 Avoid arching your back. ✅ Try to maintain the body in a vertical line over your shoulders. Pull your front ribs in towards the spine, squeeze your bum and tuck the tailbone. - The vinyasa count: •7/Sapta: Inhale, from Downward Facing Dog, take position. •Exhale there (no count/no movement). •8/Ashtau: Inhale, lift your with straight legs. Breathe 15x. Nasagre (nose) Dristi. •9/Nava: Exhale, lower the legs halfway. Breathe there 10x, then come back up. •10/Dasa: Exhale lower down. Sit on your heels, head stays down. Stay there until your blood pressure evens out. •11/Ekadasa: Inhale, jump back to Chaturanga Dandasana. •Exhale there (no count/no movement). •12/Dvadasa: Inhale, Upward Facing Dog. •13/Trayodasa: Exhale, Downward Facing Dog. - 🎥 by @jessica_cxz 🙏 👖 @yogacrow - Join in on #AshtangaMondays! And make sure to check out always beautiful demos and useful tips from @sirisyoga and @lottasebzdayoga. - Hosted by @sirisyoga @lottasebzdayoga @ashtangamondays @davidrobsonyoga - Gracious sponsors @runandrelax (sponsored) @liforme (sponsored) @kinoyoga @omstarofficial - #ashtanga #ashtangayoga #ashtangatoronto #yoga #mysoretoronto #learntofloat #learntofall #dontsmashyourface #vinyasa #alignment #inversion
  • I’m finally posting my #ashtangamondays post on a Monday! 🏆 However, it’s the pose from last Monday... 🤷‍♂️ Better late than never, right? - My celestial wife @vesic_jelena is demoing some do’s and don’ts for #Matsyasana, Fish Pose, and #Uttanapadasana, Extended Foot Pose. Hope you find them helpful! - ••MATSYASANA•• Video 1️⃣ 🚫 Don’t tuck your tailbone. ✅ Deepen the curve in the lower back by rolling forward on the sit bones to bring the hips into anterior tilt. Remember to pull in on the lower belly to support your back! - Video 2️⃣ 🚫 Try not to lift your knees. ✅ Use the anterior tilt of the hips to help you get deeper into your backbend and bring the thighs and knees to the mat. - Video 3️⃣ 🚫 Don’t hyperextend your elbows. ✅ Inwardly rotate your arms. Push the arms down towards the floor to feel the shoulder blades lift into the back. - ••UTTANAPADASANA Video 4️⃣ 🚫 Avoid too much dropping legs/lifting arms. ✅ Arms and legs should stay at the same angle, about 45°. - Video 5️⃣ 🚫 Don’t sink your shoulders. ✅ Use the reach of the arms and shoulders to help pull the upper body into a deeper backbend. - The vinyasa count: MATSYASANA •9/Nava: Exhale, lower the hips and legs to the floor. Catch the feet and lift the chest. Breathe 8x. Nasagre (nose) Dristi. - UTTANAPADASANA •9/Nava: Exhale, straighten the legs, lift the arms and bring the hands together. Breathe 8x. Nasagre (nose) Dristi. •10/Dasa: Inhale, chakrasana vinyasa to Chaturangadandasana. •Exhale there (no count/no movement) •11/Ekadasa: Inhale, Upward Facing Dog. •12/Dvadasa: Exhale, Downward Facing Dog. - 🎥 by @jessica_cxz 🙏 & my shorts @yogacrow - Join in on #AshtangaMondays! And make sure to check out always beautiful demos and useful tips from @sirisyoga and @lottasebzdayoga. - Hosted by @sirisyoga @lottasebzdayoga @ashtangamondays @davidrobsonyoga - Gracious sponsors @runandrelax (sponsored) @liforme (sponsored) @kinoyoga @omstarofficial - #ashtanga #ashtangayoga #ashtangatoronto #yoga #mysoretoronto #learntofloat #dontsmashyourface #vinyasa #alignment #backbends
  • New year - new schedule!!!🧘‍♀️ #AshtangaMondays January Schedule ☀️☀️☀️ We are delighted and excited to announce our schedule for January 2020 - entering our third year now actually!🥳 . In January we continue with the closing sequence - we speed up a bit, so we can start fresh from the very beginning again with primary series in February. Makes sense right? 😜 . Come share your practice with us! AshtangaMondays is a different kind of challenge and a playground for both new and experienced ashtangis where we every Monday share our love for the ashtanga practice. . Each month we announce a schedule for every Monday the upcoming month. You can choose to participate one month or every month - totally up to you - monthly prizes from our generous collaborators! Just repost flyer, tag some friends, follow the hosts and join in each week!♥️ . Schedule for January: 6 of January - Matsyasana and Uttana Padasana 13 of January - Sirsasana a and b, Balasana 20 of January - Baddha Padmasana, Yoga Mudra, Padmasana, Utpluthih 27 of January - Bharadvajasana or any pose from primary series . Hosted by: @ashtangamondays @sirisyoga @lottasebzdayoga @davidrobsonyoga . Gracious sponsors ♥️ @runandrelax @omstarsofficial @kinoyoga @liforme . #yogalovers #yogachallenge #igyogachallenge #yogalife #practiceandalliscoming #yoga #ashtangavinyasa #yogacommunity #igyogacommunity #primaryseries #intermediateseries #advancedseries #yogis #yogini
  • Today’s #ashtangamondays post is on #Bakasana A & B, Crow Pose, from Ashtanga’s Intermediate Series. - @vesic_jelena has graciously agreed to demonstrate some tips for the pose. Let me know if they help! - Video 1️⃣ 🚫 Don’t bend the arms to lift the feet. ✅ When setting up for Bakasana A, try to straighten the arms BEFORE you lift the feet. Put the knees on the back of the upper arms, as close as possible to the arms pits. Then, keeping the arms straight, shift your weight forward as you push through the hands and shoulders. - Video 2️⃣ 🚫Don’t lift the hips/arch the back. ✅ Keep the tailbone curled down and the upper back round. Think about lifting through your upper back. - Video 3️⃣ 🚫 Avoid dropping the chest when you set up to jump into Bakasana B. ✅ Before you jump, keep your chin up and drop your hips. Press the chest away from the floor and shift the weight forward into your hands. - Video 4️⃣ A demo of the vinyasa for both postures. With a behind the scenes look at the audience. - The vinyasa count: BAKASANA A •7/Sapta: Inhale, jump into Pasasana position. •Exhale, no count, no movement. •8/Aṣṭau: Inhale, lift into Bakasana position. Knees in the armpits. Arms straight. Feet together. Breathe 5x. Nasagre (nose) drsti. •9/Nava: Exhale, jump back to Chaturanga Dandasana. •10/Daśa: Inhale, Upward Facing Dog. •11/Ekadaśa: Exhale, Downward Facing Dog. BAKASANA B •7/Sapta: Inhale, jump into Bakasana position. Breathe 5x. Nasagre (nose) drsti. •8/Aṣṭau: Exhale, jump back to Chaturanga Dandasana. •9/Nava: Inhale, Upward Facing Dog. •10/Daśa: Exhale, Downward Facing Dog. - 🎥 by @simonklever 🙏 My shorts are from @jednorthyoga - Join in on #AshtangaMondays! And make sure to check out the beautiful demos and useful tips from @sirisyoga and @lottasebzdayoga. - Hosted by @sirisyoga @lottasebzdayoga @ashtangamondays @davidrobsonyoga - Gracious sponsors @runandrelax (sponsored) @liforme (sponsored) @kinoyoga @omstarofficial - #ashtanga #ashtangayoga #ashtangatoronto #yoga #yogi #mysoretoronto #learntofloat #dontsmashyourface #shittygymnastics #vinyasa #armbalance #alignment
  • Today’s (which is actually from last week🤭) #ashtangamondays post is on #Pindasana, Embryo Pose, from Ashtanga’s Finishing Sequence. - Since it’s the holidays here, I’m letting myself use a prop. - •9/Nava: Inhale, wrap your arms around your lotus and lock the hands. Breathe 8x. Nasagrai (nose) Dristi. - My shorts are @sulawear Pic by @vesic_jelena - Join in on #AshtangaMondays! And make sure to check out always beautiful demos and useful tips from @sirisyoga and @lottasebzdayoga. - Hosted by @sirisyoga @lottasebzdayoga @ashtangamondays @davidrobsonyoga - Gracious sponsors @runandrelax (sponsored) @liforme (sponsored) @kinoyoga @omstarofficial - #ashtanga #ashtangayoga #onebreathatatime #ashtangatoronto #yoga #yogi #mysoretoronto #learntofloat ##shittygymnastics #dontsmashyourface #vinyasa #alignment #inversions
  • >SOUND ON< to hear the mystical and somewhat risky “Lotus-clap”. 👏 🧘🏼‍♂️ - Actually, there’s no sound required when coming into lotus. I’m just compensating for being late to post my #urdhvapadmasana for #ashtangamondays. - The vinyasa count: •9/Nava: Inhale, lift from Halasana, come into lotus and put the hands on the knees. Breathe 8x. Nasagrai (nose) Dristi. - Pic by @jessica_cxz 💙 🍑 from @sulawear - Join in on #AshtangaMondays! And make sure to check out always beautiful demos and useful tips from @sirisyoga and @lottasebzdayoga. - Hosted by @sirisyoga @lottasebzdayoga @ashtangamondays @davidrobsonyoga - Gracious sponsors @runandrelax (sponsored) @liforme (sponsored) @kinoyoga @omstarofficial - #ashtanga #ashtangayoga #onebreathatatime #ashtangatoronto #yoga #yogi #mysoretoronto #learntofloat #dontsmashyourface #vinyasa #alignment #inversions
  • I’m late for posting this week’s #ashtangamondays pose, #karnapidasana. I was trying to figure out the perfect angle. #nailedit - The vinyasa count: •8/Astau: Exhale, from Halasana, bend the knees. Keep the heels together. Breathe 8x. Nasagrai (nose) Dristi. - Pic by @mscorsaletti 💙 - Join in on #AshtangaMondays! And make sure to check out always beautiful demos and useful tips from @sirisyoga and @lottasebzdayoga. - Hosted by @sirisyoga @lottasebzdayoga @ashtangamondays @davidrobsonyoga - Gracious sponsors @runandrelax (sponsored) @liforme (sponsored) @kinoyoga @omstarofficial - #ashtanga #ashtangayoga #onebreathatatime #ashtangatoronto #yoga #yogi #mysoretoronto #learntofloat #dontsmashyourface #vinyasa #alignment #inversions
  • Today’s #ashtangamondays post is on #Halasana, Plough Pose, from Ashtanga’s Finishing Sequence. - My beautiful wife, @vesic_jelena, is demonstrating some do’s & don’ts for this pose. Hope you find them useful! - Video 1️⃣ 🚫 Don’t hyperextend your elbows. ✅ Keep the shoulder and elbows in a healthy position by actively pressing your elbows down into the mat. - Video 2️⃣ 🚫 Try not to round your back. ✅ Actively press down through the feet and lift through the thighs to stack the hips over your shoulders. This will help you keep the weight off of your neck. - Video 3️⃣ 🚫 Don’t curl your toes under. ✅ In the Ashtanga version of this pose, the feet are in plantar flexion, or pointed. Press down through your toes to help activate your legs. - The vinyasa count: •8/Astau: Exhale, from Sarvangasana, lower the legs into position. Breathe 8x. Nasagrai (nose) Dristi. - My shorts are @yogacrow @vesic_jelena is wearing @studio.k.yogawear - Join in on #AshtangaMondays! And make sure to check out always beautiful demos and useful tips from @sirisyoga and @lottasebzdayoga. - Hosted by @sirisyoga @lottasebzdayoga @ashtangamondays @davidrobsonyoga - Gracious sponsors @runandrelax (sponsored) @liforme (sponsored) @kinoyoga @omstarofficial - #ashtanga #ashtangayoga #onebreathatatime #ashtangatoronto #yoga #yogi #mysoretoronto #learntofloat #dontsmashyourface #vinyasa #alignment #inversions

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