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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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  • This week’s #ashtangamondays post is on #Ekapadasirsasana, One Leg Behind the Head Pose from Ashtanga’s Intermediate Series. - My salubrious wife @vesic_jelena and I have put together a few no/yes tutorials on this tricky posture. Hope that they’re useful! - Video 1️⃣ 🚫 Don’t pull the hip back. ✅ Keep your hips in line. Instead of shifting the hip, bring the knee behind the shoulder by rolling into a posterior tilt with the pelvis. Swing the sit bone of the bent leg in towards the the center line to angle the foot behind your head. - Video 2️⃣ 🚫 Don’t pull the foot down. ✅ Once the leg is behind your head, point both elbows forward and push the leg back as you lift your chin. - Video 3️⃣ 🚫 Don’t walk the hands. ✅ This is less about alignment and more about good work. Instead of using your hands for support, use your core strength to slowly lower into the pose. - This is a difficult pose and it can take years of work before it comes available. Be gentle and intelligent in your approach, and enjoy the journey. - 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 - I’m wearing @yogacrow shorts and a @jednorthyoga shirt. Jelena is wearing @sulawear shorts. 🙏 - #ashtanga #ashtangayoga #onebreathatatime #ashtangatoronto #yogajourney #yoga #yogi #mysoretoronto #instayoga #yogainspiration #igyoga #learntofloat #yogachallenge #learntofall #ashtangayogato #dontsmashyourface #breathingmovingsystem #intermediateseries #vinyasa #alignment #legbehindthehead
  • I’m super excited to announce a new online course with me and @vesic_jelena starting next week on Monday, April 6! Since none of us are going to be meeting in person anytime soon, we’re bringing the teaching to you: 🔥Learn To Count🔥 A 3-week course dedicated to learning the traditional Sanskrit vinyasa count for Ashtanga’s Primary Series: • 9 x 1-hour live online workshops (3 classes/week) • 3 x 1-hour live online group Q&A with me & Jelena • 1 x 30-min individual live online sessions with me & Jelena • 4 x 1.5-hour online Led Primary Livestream with me & Jelena • 3 x 30-min livestream Conference on yoga • 4 x 30-min livestream Sitting & Pranayama • PDF workbook • Access to closed FB study group This is going to be awesome! I can’t wait for it to start, and hope that we see you there. 😊 Check out more details: click the link in my bio. 🙏 . . . #ashtanga #ashtangayoga #onebreathatatime #ashtangatoronto #yogajourney #yoga #yogi #mysoretoronto #instayoga #yogainspiration #igyoga #learntofloat #yogachallenge #learntofall #ashtangayogato #dontsmashyourface #breathingmovingsystem #primaryseries #vinyasa #alignment #learntocount
  • This week’s #ashtangamondays post is on #Prasaritapadottonasana A,B,C & D, the Spread Foot Stretching Poses from Ashtanga’s Fundamental Series. - @vesic_jelena and I have put together some no/yes tutorials— one for each posture. These are a mix of vinyasa and alignment corrections for common mistakes we see in class. - Video 1️⃣ 🚫 Don’t arch the back to lift the head. ✅ When lifting the head in Prasaritapadottonasana A (and B, C & D😅), keep the hands flat on the floor. Power the lift of the torso by activating your legs and pulling in the lower belly, not by lifting with the chin. - Video 2️⃣ 🚫 “Why backbending?” ✅ That’s what my teacher says when people arch the back on this inhale in Prasaritapadottonasana B. Instead, keep your spine neutral and your bandhas engaged. - Video 3️⃣ 🚫 Don’t hyperextend your elbows to get the hands on the floor in Prasaritapadottonasana C. ✅ Keep the arms inwardly rotated and push the stretch into the shoulders and across the chest. - Video 4️⃣ 🚫 Avoid rounding your neck. ✅ In each of Prasaritapadottonasanas, try to maintain a neutral position in the neck as you bring the crown of the head toward the floor. - Hope you find these helpful! Practice these tips and let me know how it goes. - I’m wearing @jednorthyoga, & @vesic_jelena is wearing @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 #yogajourney #yoga #yogi #mysoretoronto #instayoga #yogainspiration #igyoga #learntofloat #yogachallenge #learntofall #ashtangayogato #dontsmashyourface #breathingmovingsystem #primaryseries #vinyasa #alignment
  • We’re all feeling the uncertainty and instability of the moment. . A daily practice teaches us not to avoid difficulties. A real Sadhana shows us how to create space to experience all feelings, including discomfort, anxiety and fear. . My advice is to watch and allow. All feelings are messengers. Accept the message and you will release it’s grip over you; YOU ARE ALWAYS MORE THAN WHAT YOU FEEL. - Wearing @sulawear 🙌 - #ashtanga #ashtangayoga #onebreathatatime #ashtangatoronto #yogajourney #yoga #yogi #mysoretoronto #instayoga #yogainspiration #igyoga #learntofloat #yogachallenge #learntofall #ashtangayogato #shittygymnastics #dontsmashyourface #breathingmovingsystem #primaryseries #vinyasa
  • An in-depth look at the vinyasa and alignment of Ashtanga’s #UtthitaParsvakonasana A&B, Extended Side Angle Pose, demonstrated by @vesic_jelena - 🎥 @rubenlew 🙏 - Check out our video on Ashtanga’s Fundamental Postures. The video explains: •The traditional vinyasa counts and movements for each of the Fundamental Asanas •The Tristhana (Three Places of Attention) for each count and posture •Alignment cues and information to deepen your experience of the postures Ultimately, the video is about much more than just the vinyasas and postures– it’s about using precision and detail to help us tap into Ashtanga’s powerful technique of moving meditation. ⭐️https://www.davidrobsonyoga.com/product/perfecting-fundamentals-ashtanga-online-video/ ⭐️⭐️ - I’m wearing @yogacrow and Jelena’s wearing @sulawear 🙏 - #ashtanga #yogatutorial #yogawithdavid&jelena #vinyasa #alignment #yoga #sideanglepose #ashtangayoga
  • This week’s #ashtangamondays post is on last weeks pose 🤷‍♂️, #UtthitaParsvakonasana A&B, the Extended Side Angle Poses from Ashtanga’s Fundamental Series. - My patient and flexible wife, @vesic_jelena and I have put together some more no/yes tutorials. These are a mix of vinyasa and alignment corrections for common mistakes we see in class. - Video 1️⃣ 🚫 Don’t step too short. ✅ If the space between your feet is too short a distance, the rest of the alignment is going to be messed up. On Ekam, take a really big step, 5 of your own feet between your heels. When you’re in the posture, try to have your femur parallel to the floor. - Video 2️⃣ 🚫 Don’t collapse the knee. ✅ Try to keep your bent leg active. Keep your knee over the foot and pressing into the shoulder. - Video 3️⃣ 🚫 No weak legs. ✅ I know that Parsvakonasana B is a really challenging pose, and sometimes it’s all we can do to survive for 5 breaths. However, try your best to keep the legs active in this posture. Push the bent leg out into the arm, and squeeze the back hip in towards centre. - Video 4️⃣ 🚫 Avoid crunching your shoulder. ✅ In both Parsvakonasana A&B, the extended arm comes up over the ear. Try to extend the arm by externally rotating the humerus and let shoulder blade slide up the back. - We’ve also made a talking tutorial with an extensive explanation of the vinyasa and alignment for these postures. Will post it tomorrow. And I’ll post this weeks actual #AshtangaMondays post on Wednesday. Promise! 😊 Stay tuned! - 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 #yogajourney #yoga #yogi #mysoretoronto #instayoga #yogainspiration #igyoga #learntofloat #yogachallenge #learntofall #ashtangayogato #shittygymnastics #dontsmashyourface #breathingmovingsystem #primaryseries #vinyasa #alignment #asana
  • The kids watch a movie each day while we home practice. I’m using the ritual as an excuse to show them some of my childhood favourites. Today it was “Gremlins”, which is still as awesome as I remember it. What should I show them tomorrow? Any suggestions for other childhood classics? - 🎥 @vesic_jelena 🍑 @sulawear - #aycthomepractice #homepractice #legbehindthehead #practiceandalliscoming #ashtanga #ashtangayoga #onebreathatatime #ashtangatoronto #yogajourney #yoga #yogi #mysoretoronto #instayoga #yogainspiration #igyoga #learntofloat #yogachallenge #learntofall #ashtangayogato #shittygymnastics #dontsmashyourface #breathingmovingsystem #primaryseries #vinyasa #alignment
  • An in-depth look at the vinyasa and alignment of Ashtanga’s #UtthitaTrikonasana A&B, Extended Triangle Pose, demonstrated by @vesic_jelena - 🎥 @rubenlew 🙏 - Check out our video on Ashtanga’s Fundamental Postures. The video explains: •The traditional vinyasa counts and movements for each of the Fundamental Asanas •The Tristhana (Three Places of Attention) for each count and posture •Alignment cues and information to deepen your experience of the postures Ultimately, the video is about much more than just the vinyasas and postures– it’s about using precision and detail to help us tap into Ashtanga’s powerful technique of moving meditation. ⭐️https://www.davidrobsonyoga.com/product/perfecting-fundamentals-ashtanga-online-video/ ⭐️⭐️ - I’m wearing @yogacrow and @jednorthyoga - #ashtanga #yogatutorial #yogawithdavid&jelena #vinyasa #alignment #yoga #trianglepose

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