In this video tutorial, David Robson demonstrates one version of the vinyasa into Bhujapidasana and Titthibasana, from Ashtanga Yoga’s Primary and Intermediate series.
The vinyasa into each of these asanas is actually more or less the same. The key for both vinyasa is in the preparation. Before the jump, you need to round your back and pull the tailbone down.
Often times we see practitioners doing high, arcing jumps into these postures. Of course, it’s fine if you can do it that way, but that’s not usually the way we do it in Ashtanga.
We usually do a simpler vinyasa into the pose or set up in order to meet the prescribed vinyasa. Sapta is the vinyasa count for the setup into Bhujapidasana. Sapta is one inhale, and so that means you’re trying to go all the way from Downward dog into Bhujapidasana on the one inhalation. So you don’t really have time to do anything too fancy.
Perhaps even more difficult, Sapta is also vinyasa into Titthibasana. That means that you’re supposed to jump from Downward dog into the full expression of Titthibasana— all on one inhalation!
It’s definitely hard, but, with some practice, not at all impossible.
Here are some tips for getting into Bhujapidasana:
1. Bend the knees, drop the tailbone, and bring the thighs toward the stomach
2. Round in the upper and lower back, and maintain this throughout the vinyasa
3. Visualize the pelvis facing forward as you jump
4. When you jump, try to keep your tailbone pointed down and hovering over the floor
5. Maintain straight elbows until just before you wrap your legs around them. As soon as the legs touch the arms, bend the elbows slightly so the arms can act like a shelf for the legs to land on.
If you’re doing titthibasana, it’s the same movement, except at the end you’re going to straighten the legs, rather than wrap them around the arms.
Alright, I hope you found this helpful and enjoyable!
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