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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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  • 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
  • It’s hard to impress @vesic_jelena... - Hope all you #Ashtangis enjoyed the Moon Day morning. 💙 - wearing @taniunderwear. Super comfy undies. I love them. Hint hint 😬 Please send more. - #ashtanga #ashtangayoga #ashtangatoronto #yoga #yogi #mysoretoronto #learntofloat #dontsmashyourface #menatyoga #handstand
  • Today’s #ashtangamondays post is on #Suptavajrasana, Reclined Thunderbolt Pose, from Ashtanga’s Intermediate Series. - Since this pose is always assisted, I thought it would be helpful to give a few yes/no tips for how to be a good assistant when helping someone with Suptavajrasana. - Special 🙌 to @vesic_jelena for helping me with this one. - Video 1️⃣ 🚫 Don’t eat while assisting. ✅ I know assisting is really hard work. And when you work hard, it’s important to fuel your body. However, it’s probably best not to eat while actually giving this assist. - Video 2️⃣ 🚫Don’t face the wrong way. ✅ This assist is so much more effective when you’re facing the student. - Video 3️⃣ 🚫 Don’t hug the student. ✅ It’s not a good time to hug. There is actually no good time to hug a student during practice. Instead, stick with the tested and true Namaste 🙏. - The vinyasa count: •7/Sapta: Inhale, jump through and sit with straight legs. •Exhale, no count, no movement. •8/Aṣṭau: Inhale, take Baddhapadmāsana •9/Nava: Exhale, go back. Breathe 5x. Gaze to the nose. •Inhale up and exhale down 3x. •9/Nava: Exhale, go back. Breathe 5x. Gaze to the nose. •10/Daśa: Inhale, come back up •Exhale, no count/no movement. •11/Ekadaśa: Inhale, lift up •12/Dwadaśa: Exhale, jump back to Chaturanga Dandasana. •13/Trayodaśa: Inhale, Upward Facing Dog. •14/Caturdaśa: Exhale, Downward Facing Dog. - 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 #yogi #mysoretoronto #learntofloat #dontsmashyourface #vinyasa #menatyoga #alignment
  • Today’s #ashtangamondays post is on #Salambasarvangasana, Supported All Limbs Pose, aka Shoulder Stand. - @vesic_jelena 💕 and I are in holiday mode. We have a few days left in Bali before heading to @ashtangayogaitalia in Milan for our Primary Series Intensive, and we’re staying at this beautiful villa. I put down my beer just long enough to make these 3 little tutorials. Hope you find them useful! 🙏 - Video 1️⃣ 🚫 Don’t tuck your chin. ✅ It’s so important to keep your neck off the floor in this posture. Necks are delicate and don’t like to be crushed! To keep the neck away from the mat, lift your chin away from your chest. Press the back of your head and shoulders into the floor. Video 2️⃣ 🚫 Avoid splaying the elbows. ✅ Try to set up with the elbows shoulder width apart. Keep the arms in external rotation and try to turn your hands so the finger point towards your hips. - Video 3️⃣ 🚫 Don’t forget your bum. ✅ Try to squeeze your bum and tuck your tailbone to lift the hips over the shoulders. Feel that your legs are active and reach straight up through your toes. - The vinyasa count: •7/Sapta: Inhale, from Downward Facing Dog, jump though and lie down. •8/Astau: Inhale, lift up. Breathe 10x. Nasagrai (nose) Dristi. Easy! For once😅 - 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 - @vesic_jelena is wearing @studio.k.yogawear - #ashtanga #ashtangayoga #onebreathatatime #ashtangatoronto #yoga #yogi #mysoretoronto #learntofloat #dontsmashyourface #vinyasa #menatyoga #alignment #inversions
  • Here’s an excerpt from a workshop at @ubudyogacentre. I’m demonstrating the vinyasa for Ashtanga’s Trikonasa A&B. By getting rid of the extra movements we create more structure and focus in the Sadhana. - 🎥 by @hanadoesyoga 🙏 👖 from @sulawear - #ashtanga #ashtangayoga #onebreathatatime #ashtangatoronto #yoga #mysoretoronto #learntofloat #dontsmashyourface #alignment #vinyasa #trikonasana #bali #yogaretreat
  • Here’s something a little different: @vesic_jelena is talking me through the vinyasa count for Ashtanga’s #utkatasana. - The sound is a bit muddled— too many roosters and wind chimes here in Bali 🤣— but I think it’s clear enough to hear Jelena’s amazing teaching. - Thank you @hanadoesyoga for catching this moment from our vinyasa workshop here at @ubudyogacentre. - I have some other clips of the workshop— would you like to see more? - 👖 @yogacrow - #ashtanga #ashtangayoga #onebreathatatime #ashtangatoronto #yoga #mysoretoronto #learntofloat #dontsmashyourface #alignment #vinyasa
  • Today we finished our week long Intensive in Ubud, Bali at @ubudyogacentre with @artybatubara of @ashtangayoga42. - The beauty, heat and devotion of this magical island has been the perfect space for our Sadhana. Thank you so much to all of the wonderful students that made the trip to practice with us. See you next year!🙏💙 - Pics by @dolinainggolan 👌 - #ashtanga #ashtangayoga #onebreathatatime #ashtangatoronto #yoga #mysoretoronto #learntofloat #dontsmashyourface #alignment #backbends #assisting #ubud #Bali #yogaretreat
  • Today’s #ashtangamondays post is all about #urdhvadhanurasana, Upward Bow Pose. - This is a classic backbend posture. And while it’s a fairly simple posture, that doesn’t mean that it’s easy. To help you safely get a little deeper into the pose, here are 4 yes/no tutorials from me and @vesic_jelena. - Video 1️⃣ 🚫 Don’t start with your heels too close to your hips. ✅ If You’re having trouble lifting into the pose, you might be setting up with the hands and feet to close together. Make your life a little easier (and keep your knees happy) by keeping a bit of space between you hips and heels and place your heels directly under your knees. - Video 2️⃣ 🚫 Avoid splaying the elbows. ✅ Try to set up with the elbows over the wrists, shoulder width apart. Keep the arms in external rotation as you press into the hands to lift. When the elbows collapse out to the sides, you’re moving into a danger zone for the shoulders. - Video 3️⃣ 🚫 Don’t tuck your tailbone to lift up. ✅ Try to use your legs, not your bum, to lift the hips. Start by preparing on the floor with an anterior tilt in the hips. When your in the right position, there will be space under your lower back. Do your best to maintain that same shape in the back as you use your legs to press the hips up. - Video 4️⃣ 🚫Don’t avoid the upper back opening. ✅ Use the legs to press the chest away from the feet and the shoulders over the wrists. Keeping the arms externally rotated, gently push into the tension of the upper back. - The vinyasa count: •7/Sapta: Inhale, from Downward Facing Dog, jump though and lie down. •8/Astau: Exhale, prepare for the posture. •9/Nava: Inhale, lift up. Breathe 5x. Nasagrai (nose) Dristi. •10/Dasa: Exhale, come down onto the crown of your head. Repeat 2 - 5x. On the last one: •10/Dasa: Exhale, bend knees to lower all the way down onto your back. •11/Ekadasa: Inhale, Chakrasana vinyasa to Chaturanga Dandasana. •Exhale there (no count/no movement) •12/Dwadasa: Inhale, Upward Facing Dog. •13/Trayodasa: Exhale, Downward Facing Dog. - 📷 @macaroniemaloo 👖 @yogacrow - #ashtanga #ashtangayoga #ashtangatoronto #yoga #mysoretoronto #learntofloat #dontsmashyourface #backbend

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