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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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  • I’m back home in Toronto for this week’s #AshtangaMondays 🏡 This week’s post is on #Upavisthakonasana A & B, Seated Angle Pose. - I’ve made a demo video and a couple of short tutorials ☝️ with some basic alignments tips. Hope you enjoy! 😊 - VIDEO 1: A demonstration of the vinyasa for the postures: 7/Sapta: Inhale, from Downward Facing Dog, jump into the set-up. Spread your legs and catch the heels with straight arms. 8/Astau: Exhale, keep the back straight as you fold forward, chin to the floor, gaze on the nose. This is the state of the asana for A. Take 5x breaths. 9/Nava: Inhale, lift your chest and head. Exhale there (no count/no movement). 10/Dasa: Inhale, lift the legs, hold the heels, point your feet, gaze up. This is the state of the asana for B. Take 5x breaths. 11/Ekadasa: Inhale, cross the legs and lift up. 12/Dwadasa: Exhale, jump back to Chaturanga Dandasana. 13/Trayodasa: Inhale, Upward Facing Dog. 14/Caturdasa: Exhale, Downward Facing Dog. - VIDEO 2: Keep the knees and feet pointed up towards the ceiling as you fold forward. This is a simple cue, but it’s very, very important! When done without the proper support, wide-legged forward bends have been known to tear or aggravate the medial hamstring attachments at the sit bones. This causes the dreaded “Yoga Butt” 💀🍑, tiny tears in the tendons that create inflammation and pain. Avoid this injury by keeping the sit bones pulling down toward the ground. Use the legs to help contain and direct the stretch: push down through the back of the thighs and keep pulling the legs into the hips. - VIDEO 3: Keep your chest open by externally rotating your upper arms. At the same time , broaden your upper back and try to move the shoulder blades away from one another. - 🎥 @mscorsaletti - Join in on #AshtangaMondays! And make sure to check out 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 #menatyoga
  • Another Thursday post for #AshtangaMondays 😬 - This week’s excuse is that I’ve been traveling in Peru. Yesterday I climbed #Machupicchu! My hips and legs are aching, and doing today’s post on #Baddhakonasana, Bound Angle Pose, felt soooo good. 👌 - Today I am practicing at the beautiful @mandalayogasacredvalley - I’ve made a few short tutorials ☝️ with tips on deepening your pose: - VIDEO 1: When setting up, bring your heels as close as possible to your hips. I know it’s difficult, but it will help you get deeper into the stretch for the inner hips. - VIDEO 2: Don’t keep the feet together. Open the soles of the feet towards the ceiling, while at the same time pressing the heels firmly together. - VIDEO 3: Before you go down in either the A or B version of the pose, make sure to really engage Mula & Uddiyana Bandha. Lift through the anus and pull the lower belly in before you fold! - VIDEO 4: A demonstration of the vinyasa for the postures: 7/Sapta: Inhale, from Downward Facing Dog, jump into the set-up. Heels close to the hips, open the feet, back straight. 8/Astau: Exhale, keep the back straight as you fold forward, chin to the floor, gaze on the nose. Take 5x breaths. 9/Nava: Inhale, lift back up to sit straight. 10/Dasa: Exhale, round the back, forehead to the toes, gaze on the nose. Take 5x breaths. 11/Ekadasa: Inhale, lift back up to sit straight. Exhale there (no count/no movement) 12/Dwadasa: Inhale, cross the legs and pick up. 13/Trayodasa: Exhale, jump back to Chaturanga Dandasana. 14/Caturdasa: Inhale, Upward Facing Dog 15/Pancadasa: Exhale, Downward Facing Dog. . . 👖 @werkshop 🎥 @vesic_jelena - Join in on #AshtangaMondays! And make sure to check out 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 #yogaeverydamnday #instayoga #yogainspiration #menatyoga
  • This week’s #AshtangaMondays post is on #Garbhapindasana and #Kukkutasana, Embryo in the Womb Pose and Rooster Pose. . These postures are hard! Not only do they require a full Lotus, but then you’ve got to stuff your arms through and roll around like a maniac. And if that’s not hard enough, my teacher @rsharathjois wants you to eventually roll around in 5 rocks/breaths. 😅 . So here it is: the #5rockchallenge!🏆 Show me your best attempt! . . 🍑 @sulawear 🎥 @jessica_cxz 🎼 @georgefitzmusic . Join in on #AshtangaMondays! And make sure to check out beautiful demos and useful tips from @sirisyoga and @lottasebzdayoga. - Hosted by @sirisyoga @lottasebzdayoga @ashtangamondays @davidrobsonyoga - Gracious sponsors @omstarsofficial @liquidoactive @liforme . . #ashtanga #ashtangayoga #myyogalife #mysoretoronto #yogaeverydamnday #learntofloat #yogachallenge #learntofall #ashtangatoronto #shittygymnastics #dontsmashyourface #breathingmovingsystem #jumpback #vinyasa #menatyoga #mensyoga
  • It’s still Monday here in Toronto, and here is this week’s #AshtangaMondays post. 😃🏆 . This week it’s all about #Ustrasana, Camel Pose, a nice backbend from the Intermediate Series. I’ve made 4 videos: 3 do’s and don’ts, and 1 demo of the vinyasa count. . VIDEO 1: When you set up the pose, make sure to keep the thighs and shins parallel. When the knees are wider than the hips, you’re more likely to externally rotate the thighs, which leads to pinching and compression in the sacrum and lower back. . VIDEO 2: Draw in firmly through your lower belly to help support the lower back and to lift the backbend higher in the spine. . VIDEO 3: Avoid hyperextending the elbows by maintaining a little bit of internal rotation in the upper arms. Keep that internal rotation as you draw the shoulders back and lift the chest. . VIDEO 4: A demonstration of the vinyasa for the postures: 7/Sapta: Inhale, from Downward Facing Dog, jump onto your knees, and bring you hands to your waist. Exhale there. 8/Astau: Inhale, lift the chest, and exhale into the backbend. Put the hands on you heels. Breathe 5x. 9/Nava: Inhale, hands to the waist, come back up. Exhale there. 10/Dasa: Inhale, lift up. 11/Ekadasa: Exhale, jump back to Chaturanga Dandasana. 12/Dwadasa: Inhale, Upward Facing Dog 13/Trayodasa: Exhale, Downward Facing Dog . . 🍑 @sulawear 🎥 @jessica_cxz 🎼 @fourtetkieran . Join in on #AshtangaMondays! And make sure to check out beautiful demos and useful tips from @sirisyoga and @lottasebzdayoga. - Hosted by @sirisyoga @lottasebzdayoga @ashtangamondays @davidrobsonyoga - Gracious sponsors @omstarsofficial @liquidoactive @liforme . . #ashtanga #ashtangayoga #onebreathatatime #practiceandalliscoming #myyogalife #yogajourney #yoga #yogi #mysoretoronto #yogaeverydamnday #instayoga #instagood #yogainspiration #igyoga #learntofloat #yogachallenge #learntofall #ashtangayogato #shittygymnastics #dontsmashyourface #breathingmovingsystem #jumpback #vinyasa #menatyoga #mensyoga
  • Thursday post for #AshtangaMondays 😬 At least I’m getting closer to actually posting on a Monday! This week’s excuse is that I traveled to Croatia on Monday, and it’s taken me a couple of days to get my shit together. Plus, I’m still on holidays 😎🍻 . This week’s post is on #Kurmasana and #Suptakurmasana, Tortoise and Reclined Tortoise Pose. . VIDEO 1: This is a little tutorial for a common problem that I see students encounter in Kurmasana. To meet the conditions of the posture, eventually we want to try to lift the feet. But Kurmasana is a very deep, wide legged forward bend, and in any wide legged forward bend most of us need to be very careful not to over-stretch the hamstring attachments at the sit bones. Lifting/extending back through the hips also puts a lot of pressure on the lower back. To be safe, the hips need to stay grounded, the tailbone tucked under, and sit bones should point down when we try to straighten the legs. To help make that happen, move the arms more forward so that they are parallel to the shoulders before you try to straighten the legs. . VIDEO 2: A demonstration of the vinyasa for the postures: 7/Sapta: Inhale, from Downward Facing Dog, jump your legs around your arms, lower into the posture. Take 5x breaths. 8/Astau: Exhale, catch the hands. (Or sit up and use your hands to put the feet behind the head, lower down, then catch the hands.) 9/Nava: Inhale, cross the feet. Breathe 5x. 10/Dasa: Inhale, lift up, keep the feet crossed. Exhale there (no count/no movement) 11/Ekadasa: Inhale,draw the legs back into Bakasana/Crow Pose. 12/Dwadasa: Exhale, jump back to Chaturanga Dandasana. 13/Trayodasa: Inhale, Upward Facing Dog 14/Caturdasa: Exhale, Downward Facing Dog . . 🍑 @sulawear 🎥 @vesic_jelena - Join in on #AshtangaMondays! And make sure to check out beautiful demos and useful tips from @sirisyoga and @lottasebzdayoga. - Hosted by @sirisyoga @lottasebzdayoga @ashtangamondays @davidrobsonyoga - Gracious sponsors @omstarsofficial @liquidoactive @liforme . . #ashtanga #ashtangayoga #onebreathatatime #ashtangatoronto #yoga #yogi #mysoretoronto #yogaeverydamnday #instayoga #yogainspiration #menatyoga
  • I’m a little late for this week’s #AshtangaMondays 😬 I went on a family vacation to Cuba and my phone died the first day there 🤷‍♂️. The good news is that I had a great week phone free 🌴 🥳 Just got home yesterday and made last Monday’s post on #bhujapidasana, Arm Pressure Pose, today. . I’ve made 3 different clips that focus on the jumping vinyasa we do to enter the pose: . VIDEO 1: just a straight up demo of the vinyasa count, which is: 7/Sapta: Inhale, from Downward Facing Dog, jump your legs around your arms, right ankle over left. 8/Astau: Exhale, fold into the state of the asana, chin or forehead on the mat. Take 5x breaths. 9/Nava: Inhale, lift back up. Exhale there (no count/no movement) 10/Dasa: Inhale, draw the legs back into Bakasana/Crow Pose. 11/Ekadasa: Exhale, jump back to Chaturanga Dandasana. 12/Dwadasa: Inhale, Upward Facing Dog 13/Trayodasa: Exhale, Downward Facing Dog . VIDEO 2: This is a little tutorial on how to/how not to jump. Don’t jump straight up into the air, and try to avoid arching your back. Before you jump, drop your hips and tuck your tailbone. Keep your tailbone down, chin up, and pelvis forward as you jump. . VIDEO 3: A helpful breakdown to build towards the full version. At first you can practice just hopping the feet around the hands. Build towards bringing them a little closer together each time. Let’s the legs relax and externally rotate when you hop. . 🍑 @sulawear - Join in on #AshtangaMondays! And make sure to check out beautiful demos and useful tips from @sirisyoga and @lottasebzdayoga. - Hosted by @sirisyoga @lottasebzdayoga @ashtangamondays @davidrobsonyoga - Gracious sponsors @omstarsofficial @liquidoactive @liforme . . #ashtanga #ashtangayoga #onebreathatatime #practiceandalliscoming #myyogalife #yogajourney #yoga #yogi #mysoretoronto #yogaeverydamnday #instayoga #instagood #yogainspiration #igyoga #learntofloat #yogachallenge #learntofall #ashtangayogato #shittygymnastics #dontsmashyourface #breathingmovingsystem #jumpback #vinyasa #menatyoga #mensyoga
  • 🎈#ashtangamondays is back! And this week’s pose is #Navasana, Boat Pose. . The vinyasa count goes: •7/Sapta: Inhale, jump through and get into position. Breathe 5x there (remember that the vinyasa into the pose counts as the first of the the 5 breaths!). •8/Astau: Inhale, cross the legs and pick up. Exhale come down. And repeat 4 more times. After the 5th lift up, continue the count with •9/Nava: Exhale, jump back to Chaturanga Dandasana. •10/Dasa: Inhale, Upward Facing Dog. •11/Ekadasa: Exhale, Downward Facing Dog. . A few things to try: 🎯 Keep the legs straight as you jump from Downward Facing Dog into the Boat Pose. Check out @lottasebzdayoga and @sirisyoga for incredible demos of this jump through. 🎯 Try switching the legs each time you pick up. 🎯 Gently smile as you hold the pose. - - Join in on #AshtangaMondays! And make sure to check out beautiful demos and breakdowns from @sirisyoga and @lottasebzdayoga. . Hosted by @sirisyoga @lottasebzdayoga @ashtangamondays @davidrobsonyoga . Gracious sponsors @omstarsofficial @liquidoactive @liforme . . #ashtanga #ashtangayoga #onebreathatatime #practiceandalliscoming #myyogalife #yogajourney #yoga #yogi #mysoretoronto #yogaeverydamnday #instayoga #instagood #yogainspiration #igyoga #learntofloat #yogachallenge #learntofall #ashtangayogato #shittygymnastics #dontsmashyourface #breathingmovingsystem #jumpback #vinyasa
  • 3 Tips for #Chaturanga Dandasana. - Ashtangis do a lot of Chaturanga Dandasana. This pose will make you very strong and connected. But to get the benefits, you need to do it right! — Here are my top 3 tips for a strong, safe and effective Four-Limbed-Plank: - Video 1: ELBOWS OVER THE WRISTS, PALMS FLAT I put this one first because it’s the most common mistake I see. When the elbows go behind the wrists, the palms lift and the shoulders collapse forward. If you feel like it’s too much work, try putting your knees on the floor until your shoulders get stronger. — Video 2: TUCK THE TAILBONE AND PRESS THROUGH THE HEELS Tuck the tailbone to connect the strength of your upper body to your lower body. Squeeze your bum and press back through your heels. Your lower back will thank you! — Video 3: CHIN FORWARD Stretch the chest and take some of the work out of your upper trapezius by extending through your chin. — I hope these help 😊 Let me know! — 🎥 @cat_108 🙏 — #ashtanga #ashtangayoga #onebreathatatime #practiceandalliscoming #myyogalife #yogajourney #yoga #yogi #mysoretoronto #yogaeverydamnday #instayoga #instagood #yogainspiration #igyoga #learntofloat #yogachallenge #learntofall #ashtangayogato #shittygymnastics #dontsmashyourface #breathingmovingsystem #jumpback #vinyasa #menatyoga #mensyoga #chaturangadandasana

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