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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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  • It’s still Monday here in Toronto, which means I’m finally on time for my #ashtangamondays post! 🎈 . This week it’s all about #marichyasana A & B. . I’ve posted a a couple of alignment tips for common mistakes in the set-up for these 2 poses. I don’t know if these are helpful, but I do enjoy the whole finger wag teaching thing. 🤷‍♂️ ::: MARICHYASANA A •try to keep the hips aligned when pulling the leg back into position. •place the heel of the bent leg outside the sitting bone. •first move the torso forward before trying to wrap the arm around the bent leg. ::: MARICHYASANA B •place the lotus foot high on the thigh so that the ankle is supported by the leg. •the lotus heel should be pressing into the lower belly ::: VINYASA COUNT FOR MARICHYASANA A & B •7/Sapta: Inhale, jump through and set up. •8/Astau: Exhale, fold, gaze on the toes, breath 5x. •9/Nava: inhale, head up. Exhale: no count/no movement. •10/Dasa: Inhale, cross the legs and lift up. •11/Ekadasa: Exhale, jump back to Chaturanga Dandasana. •12/Dwadasa: Inhale, Upward Facing Dog. •13/Trayodasa: Exhale, Downward Facing Dog . Repeat on the other side. . . 🍑 @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
  • It’s Wednesday, which means it’s time for my #ashtangamondays post! 😅🙄 . This week it’s all about the #janusirsasana postures, A, B & C. I guess it’s also all about the finger wag, too. 🙂 I’ve made 4 clips, one tip for each Janusirsasana, and the vinyasa into and out of the pose. ::: JANUSIRSASANA A •try to keep the hips aligned when pulling the leg back into position. •externally rotate and abduct the thigh you pull the foot towards the groin. •one the foot is in position, flex it into the floor and feel a slight internal rotation of the thigh and activation in the hip. ::: JANUSIRSASANA B •set up the legs the same as you do in A. •as you lift the hips to sit on the heel, try to roll the thigh inward, over shin. Keep the toes pointing forward. •once in the pose, flex the foot into the floor, find the action of internal rotation, and deepen the work of the bent leg hip. ::: JANUSIRSASANA C •set up as you would in A. •keep the knee joint closed as you lift the leg off the floor. •flex the foot and roll the leg in to turn the toes down towards the floor. ::: VINYASA COUNT FOR JANUSIRSASANA •7/Sapta: Inhale, jump through cross-legged with the left leg on top, then set up. •8/Astau: Exhale, fold, gaze on the toes, breath 5x. •9/Nava: inhale, head up. Exhale: no count/no movement. •10/Dasa: Inhale, cross the legs and lift up, left leg on top. •11/Ekadasa: Exhale, jump back to Chaturanga Dandasana. •12/Dwadasa: Inhale, Upward Facing Dog. •13/Trayodasa: Exhale, Downward Facing Dog . Repeat on the other side. . . 🎥 @mscorsaletti 🍑 @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
  • On my way home where I’ll see this guy! . I’ve had an amazing time teaching in Europe over the last couple of weeks. Big 💙 and thanks to @katrin.ashta, @lea_yoga & @analestard from Prague, Biel and Tenerife! 🙏 . Now home to see my loved ones 🐭 🦁🦉🦋! And then back to Europe to finish the tour: . Milan, Italy: May 24-31 @ashtangayogaitalia —- Salento, Italy: June 1-8 @yogainsalento —- Warsaw, Poland: Jun 14-16 @yogarepublicpl . . . #ashtanga #ashtangayoga #onebreathatatime #practiceandalliscoming #myyogalife #yogajourney #yoga #yogi #mysoretoronto #yogaeverydamnday #instayoga #instagood #yogainspiration #igyoga #learntofloat #yogachallenge #learntofall #ashtangayogato #shittygymnastics #dontsmashyourface #breathingmovingsystem
  • It’s finally time for this week's #ashtangamondays! I’ve been traveling in Europe, and between small spaces and cold weather, I couldn’t find anywhere to make a video. But today I woke up in Tenerife, Spain 🌞 I’ve got room and sunshine now 🙏 . Today’s post is #triangmukhaekapadapaschimottanasana. Definitely a hard one to pronounce! . I like the entry and exit for this posture. This is one of the “unique vinyasa” in the Primary Series, when we’re instructed to jump straight into the set-up for the pose (instead of the usual cross legged jump-through). . I’ve made two videos. The first is a breakdown of the vinyasa: •from Downward Facing Dog, shift the weight into the hands, bring one foot halfway to the hands. Put the top of the toes on the floor. •keep pressing into the hands and bring the other knee towards your chest. Let the leg roll out to get the foot between the hands. •straighten the leg as you slide your hips forward and sit down. Make sure the heel of your bent leg is touching the outside of your hip. •reverse the movements to exit the pose. :::: The second video puts these movements together a little more fluidly to match the vinyasa count: •7/Sapta: Inhale, from Downward Facing Dog, jump through into the set-up for the pose. •8/Ashtau: Exhale, into the state of the asana. Breathe 5x. •9/Nava: Inhale, head up. •Exhale there. No count/no movement. •10/Dasa: Inhale, hands down and pick up. •11/Ekadasa: Exhale, jump back to Chatwari position. •12/Dwadasa: Inhale, Upward Facing Dog •13/Trayodasa: Exhale, Downward Facing Dog •continue on the other side. . Join in on #AshtangaMondays! Show us your pose, 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 #vinyasa
  • I love teaching! Mainly because I get to shout and be bossy. 🦍 ... This week @vesic_jelena and I are being bossy in Prague. We’re in the midst of an amazing week of workshops and Mysore classes, and you can drop in if you’d like to. Just message @katrin.ashta. ... And after this our European tour continues: - •Biel/Bienne, Switzerland: May 3-5, @lalumbre_yoga - •Tenerife, Spain: May 10-13, @analestard - •Milan, Italy: May 24-31, @ashtangayogaitalia - •Salento, Italy: Jun 1-8, @yogainsalento - •Warsaw, Poland: Jun 14-17, @yogarepublicpl . . . #ashtanga #ashtangayoga #onebreathatatime #practiceandalliscoming #myyogalife #yogajourney #yoga #yogi #mysoretoronto #yogaeverydamnday #instayoga #instagood #yogainspiration #igyoga #learntofloat #yogachallenge #learntofall #ashtangayogato #shittygymnastics #dontsmashyourface #breathingmovingsystem #jumpback #vinyasa
  • It’s #ashtangamondays! 🎈 Today’s pose is #bhekasana, Frog Pose, from Ashtanga’s Intermediate Series. . I’ve posted a couple of clips. The first one is a visual breakdown on getting the hand into the proper position on the foot. It could also be a way for you to try a simpler, one-leg Bhekasana if you’re new to the pose. Here are some tips: - when you reach back, keep the thumb pointed up. - catch the inside of your foot in your hand - keep the finger extended as your lift the elbow and press down through the palm of the hand - turn the fingers forward as the foot comes closer to the floor - reach back through the thigh and drop the front of the hip :::::: The second video is the full version of the pose with the vinyasa: - 4/Chatwari: inhale, move from Downward Facing Dog to Chaturanga Dandasana. - exhale, hold Chaturanga Dandasana (no count/no movement) - 5/Panca: inhale, lower onto the belly, bend the legs and grab the feet, coming into the state of the asana. Drsti is the nose. 5x breaths here - 6/Sat: inhale into Upward Facing Dog - 7/Sapta: exhale into Downward Facing Dog . . 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
  • Letting go is never as easy as it sounds. Practice is key. . . 📷 @cat_108 . . #ashtanga #ashtangayoga #onebreathatatime #practiceandalliscoming #myyogalife #yogajourney #yoga #yogi #mysoretoronto #yogaeverydamnday #instayoga #instagood #yogainspiration #igyoga #learntofloat #yogachallenge #learntofall #ashtangayogato #shittygymnastics #dontsmashyourface #breathingmovingsystem #backbend
  • Here’s my #ardhabaddhapadmapaschimottanasana for #ashtangamondays. It’s a bit late because it took me a while to get my hair just right. But I think the delay was worth it, no? 🙄🤪 . This vinyasa count is: •7/Sapta: Inhale, jump through with the right leg on top, then set up. •8/Astau: Exhale, fold, gaze on the toes, breath 5x. •9/Nava: inhale, head up. Exhale: no count/no movement. •10/Dasa: Inhale, lift up, right leg on top. •11/Ekadasa: Exhale, jump back to Chaturanga Dandasana. •12/Dwadasa: Inhale, Upward Facing Dog. •13/Trayodasa: Exhale, Downward Facing Dog . Repeat on the other side. . Join in on #AshtangaMondays! Show us your posture, and make sure to check out beautiful demos and breakdowns from @sirisyoga and @lottasebzdayoga. . Hosted by @sirisyoga @lottasebzdayoga @ashtangamondays @davidrobsonyoga . Gracious sponsors @omstarsofficial @liquidoactive

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