Fun Balance From Trikonasana

Trikonasana is one of the basic standing postures in yoga.

Cultivating good activation in the muscles around the hip of the front thigh will help you move gracefully into some other fun poses that have their foundations in the triangle posture.

In this post I show a fun transition out of trikonasana that will help develop some balance and focus skills.

Watch the video then take a look at the individual positions in the photographs below.

Lifting not sinking
It is hard to tell from watching (which is why I do a lot of demonstration and adjustment in class) but I work strongly in these transitions to cultivate a 'lifting' not sinking feeling out of the standing (front) hip/leg.

There is a strong action of external rotation of the thigh in the front leg.

External rotation of the front thigh in trikonasana is when you sense the inner thigh rolling up towards the sky/ceiling so the kneecap looks more like it is pointing more straight up or even slightly more towards the outer front foot (rather than dropping in over the inner foot).

You should feel a corresponding activation around your side/outer hip/butt area.

This can be easier to sense for many people if you bend the knee slightly, generate the action, then slowly start to straighten the knee.

If you can make sure you cultivate this external rotation in trikonasana then the transition to the balance will be easier.

If you move slowly you will notice there is a slight tendency for the standing leg thigh to want to roll in and the side of your hip move out slightly.  This leads to a feeling of 'dip' in the hip.

As you transition, counter this by bringing your awareness to the outer/side hip and try to either:

• roll the front thigh out
• move the front hip more to the centreline of the body
• push down strongly through the heel of the standing foot (while lengthening and gripping the toes)

The back thigh, throughout, is rolling in.

Trikonasana

Start in trikonasana.

Ardha Badha Trikonasana
Go for an arm bind if comfortable.  Mine easily wraps around my back to catch my thigh but yours might just be behind your back.  Don't worry where it goes, it is more important there is no discomfort.

Niralamba Ardha Chandrasana (with arm bind)
Niralamba means unsupported.  In this case it means you do not have hands on ground.

I try to maintain the external rotation in the standing hip as I lean forward.  I press strongly through my heel.  I keep leaning forward until my toes naturally start to grip--a good sign that the balance is coming!  My back leg comes up easily due to the shift of balance.  To get it higher I have to use active movement.

Raise elbow
I bring fingertips to shoulder.  Stay steady!

Raise body
Ok, starting to get tough here!  Raise the body!  This is the trickiest transition in my opinion.  You have to keep absolutely stable in that standing hip.

Release bind and straighten arm
Once you are here it is now relatively easy just to release the arm from the bind and extend it out.

You did it!
As Dora (the explorer) would say: You did it!

Of course, you can always keep that back toe tip down as lightly as possible and do the spinal/arm actions with toe tip just touching.  You still need to maintain that lift out of the hip though.

Have fun practicing.  Try your best but without an attachment to the outcome.  Without strain.  Without stress.

Oh, probably you will feel something deep in your butt after this sequence.  Yeah!  It's working.

I don't recommend learning from the internet.  Come to class if you can!

This is a mini-sequence we will be working with in our current 9 week sequence.  It is such a good training tool I will likely be teaching it in our retreat in Sri Lanka and in Bali as well (www.artofliferetreats.com).

This sequence is part of a Yoga Synergy style sequence taught by Simon Borg Olivier and Bianca Machliss.

Much metta,
Samantha

www.yogacafecanberra.blogspot.com
www.yogacafelk.blogspot.com
www.artofliferetreats.com

Wowee Active Hip Opening Sequence!

In the second part of our standing phase of the current series we do this warming, lengthening, strengthening (not to mention challenging) sequence of five linked postures.

This will really connect you to your outer/side thigh/butt area of the front leg.  Remember to stretch less, tense less so if it is too intense then back off.

I did this sequence five times in 36 hours while teaching classes (not sure why I have scheduled five classes in that time frame!) and by the fifth time it was as though I had new hips.  It made me think  I should see if you can get a medicare rebate or something back from your health fund for coming to class as it should feel as though you have a whole new pelvis.

Runners and cyclists, I think you will particularly enjoy it!

Be mindful that you stay lifted out of the front hip so you feel tall rather than sinking.

Also, remain mindful that the front thigh rolls out and back thigh rolls in.

No squashing in the lower back.  It should feel free.

I hope you enjoy this!

I have put the main postures below, with a few optional extras, which is why there are more than 5 steps.

1. From standing, step back...

2. To parsvakonasana...

3. Optional bind only if you can get it in the first second.  Otherwise, let it go...

4. Turn this into a standing balance...

5. Then back to a lunge and turn it into a standing balance the other way (active spinal twist towards the thigh)...

6. To parivrttta parsvakonasana...

7. With an optional bind if it comes in the first second.  Otherwise, let it go...

8. It is almost finished!  Turn back to front and turn it into a standing split without arms ...

9. Ta da!  You did it.  Wowee.  Walk around and see if you can sense a difference between your two sides before trying the second side.

Remember, these posts are mainly for people who practice with me and come to classes or who have an experienced teacher whom they can ask questions of and get feedback from.  Learning from the internet is not recommended.

Might have to think about hip mindfulness workshop soon.  Remind me to help you with this at our upcoming Sri Lanka retreat (16-19 July 2015) and in Bali in September!

Happy and safe practicing!

Much metta
Samantha


www.yogacafelk,blogspot.com
www.yogacafecanberra.blogspot.com
www.artofliferetreats.com

Balance on the edge

I have been talking about balance in classes this week.

My sequences contain a lot of one legged standing postures.

They help you cultivate stability and mobility around the ankles, knees and hips.

They are also one of the things new students find the most challenging about this style of yoga.

In this video I show myself refining my balance by practicing on the edge of a park bench.  You need to have developed a bit of confidence to try this.

Some of you will be ready for this type of challenge, some of us are still working on getting into balance on solid ground.

Below I share a few thoughts and tips on cultivating better balance.

A slow lift not a catapult 
When I look around in class, sometimes I see people flinging their limbs around in an effort to bring them up and balance.

There is often a bit of wild jabbing and toe-up-toe-down-fling-up-fall-down manoeuvring.  
Sometimes it works.

Most often it is just a bit frustrating for the leg flinger (from the looks on faces) and I am reminded of a baby bird just flapping its wings around but never taking flight.  Having said this I am sometimes guilty of this type of wild flinging--especially when practicing other types of balances like handstands!

When I balance I try to get a sense of the weight shift so the balance feels more like coming into flight.  The initial lift feels mostly effortless in the limb that raises--your foot almost comes off by itself.

Remind yourself balance is about subtle shifts in your centre of gravity.

It might help to think about old fashioned scales where you put weights on one side to try and match the weight on the other so that both sides are equal.

When working with your body you are gradually shifting more weight to one side so that the other side starts to feel lighter.  When you get to the 'sweet spot' the toe feels so light that raising it becomes irresistible.

In all of this, it helps to move slowly.

Feel the grip of the toes
When coming into a balance where the lifting leg is behind the body I gradually shift my weight forward.  If I move slowly I get to a point where the toes of the standing (front) leg naturally start to grip.

They do this so you don't fall on your face!

When you get that initial (natural) grip it is a good indicator that the back toes are getting ready to lift.

One you get that initial seemingly effortless lift, you need to put in some more thoughtful and active effort to raise that leg further.

Relax your face
You don't need a strong tongue, eyeballs, throat, or lips to balance.  But these places often start to get tight when coming into balances.  Perhaps because we are concentrating.

If possible, see whether you can relax those places.

You might notice that, on a physiological level, you start to feel more calm.  That will help with the balance.

It does help to look at the ground/floor with your soft eyes.

Be mindful of keeping lifted out of the standing hip
In the video I do a balance where the leg behind lifts then transition to bringing that leg in front of me and standing upright again.

In both types of balance I am working mindfully to stay lifted out of the standing (weight bearing) leg hip.

That means in my standing leg I am trying to keep front of groin open, keeping a sense of moving the outer hip towards the inner thigh, and rolling the standing thigh out.

Practice heel raises
The opening sequence in my classes involve a set of active heel raises to help cultivate stability in your ankles.

When we do these heel raises we try to lift outer feet toward outer ankles.

This helps to strengthen the muscles on the outer ankles and really helps with your balance.

I will need to post a video of that next!

Until then, happy and safe practicing.


www.yogacafecanberra.blogspot.com
www.yogacafelk.blogspot.com
www.artofliferetreats.com

Ardha Chandrasana to Trikonasana and Back Again

Moving to trikonasana from ardha chandrasana variation

In my own practice I do not come into postures the same way all of the time.  Aside from moving actively, I think it is important to enter and leave posture in different ways so that you don't fall into habitual patterns.

In this sequence I enter trikonasana from a sort of unsupported ardha chandrasana and then come back to ardha chandrasana again.

The way I move requires and helps enhance stability around the ankle, knees, and hips.

If you cannot balance like this now, it does not matter, you can slide your foot along the ground.

Watch the video first to see movement in action then take a look at the step by instructions with a few key points highlighted.

It was raining as I took this video so it is a bit cloudy but we take our practice as it comes when we practice outside.  In this video take I also almost overbalanced at the end but not all practice is perfect so I put this one in rather than other ones where I made no mistakes.

Now, see some of the step by step instructions below.

They are, of course, not all of the key points for this posture, but some that I am flagging in my current classes.

It is important to realise that I am rolling my front thigh (balancing leg) out in all postures and rolling my back thigh (or raised leg) in.

Establish length and stability around the lower back

From behind

I do this by moving sitting bones down, top of pelvis back, to lengthen my lower back.

At the same time I begin to initiate some spinal forward flexion in a way that makes my tummy firm but so I can still feel as though I can feel it move when I breathe.

It is important to appreciate that I firm my tummy before I even take my back foot off the ground.





Weight transferring to standing leg without sinking into hip

Transfer weight while maintaining lift

It is important to make sure you feel lift out of the hip and leg that you are transferring the weight to.

Throughout this process you need to stay lifted out of that hip joint.

Firm tummy, long lower back, and staying lifted out of the standing leg hip joint are some of the real fundamentals of these postures and the transitions.




Leaning forward and lifting back leg
Maintaining all previous actions I lean forward, and keep leaning forward until it feels quite natural for that other leg to come off.

It is really important to emphasise I am not dropping into that standing hip here.

If you look at the picture you can see that I have tummy muscles active but not sucked in.  That would make me tight and immobile in my spine.



Reaching the back leg out and down
The back leg keeps going out.  I keep leaning my torso forward.  I keep all actions I initiated in the beginning.

At this stage I am in more danger of sinking into my standing leg hip.  I need to stay lifted.

Practically that means I need to keep sitting bones down and top of pelvis back, keep the thigh of that leg rolling out, and avoid jutting that hip out to the side.  It is tricky but will keep you feeling light and strong in the posture.

Leg lowers, they straighten, then active spinal twist
From there I maintain all the work around the lower back, tummy, and hips and lower the raised leg to the ground.

I stretch the ground with my feet (as though trying to separate my feet without them moving anywhere).  This activates my legs.

I don't take my legs too wide.  Who cares?  I also don't take my hand to the ground.  Not necessary.  Of course you can if you want to but make sure you maintain the important actions you have been cultivating.

The key spinal movement here is to perform an active twist from navel up. You can see my tummy muscles have been working but, again, they are not sucked in, which would stiffen my spine and make the active spinal movement impossible or difficult or certainly very rigid.

Bend knee, lean forward, come back in reverse
From there I make my way back to ardha chandrasana.

When you work well from your hip (lifting and not sinking) and from your tummy (firm but calm) you find that you do not need that leading hand to come to the ground.

In fact, you begin to find it is a bit of a nuisance on the ground and you feel better and more lifted with it off.

I took this video standing on a metre high block so there was no where for me to put my hand but most of the time I don't put it down anyway.

Putting your hand down to the ground will make it more likely you drop into your hip.  For me, one of the main purposes of this posture is to help develop some stability around that hip joint.  I think it is better to keep the hand up and toe on the ground if you have difficulty balancing.

Summary
For me this transition is a good chance to practice lifting out of the standing hip and cultivating some good balance.

I start from lengthening lower back and firming tummy then go from there.  It does not matter how wide your legs are or whether you reach the ground.  In fact, sometimes going wider and for the ground will not give you as much benefit.

In this video I demonstrated leg raised versions.  However, you could just as well lightly slide your foot back to trikonasana, and just keep a toe tip on the ground for the ardha chandrasana variations.  From there you get a good chance to practice all of the hip stabilising actions.

This approach to movement and posture is what I teach in classes, retreats, and workshops.  I really look forward to sharing with you.  Our Bali retreat is filling up so do get in quick if you want to join us in April!

Much metta,
Samantha

www.artofliferetreats.com
www.yogacafecanberra.blogspot.com
www.yogacafelk.blogspot.com

Dynamic Balance

One legged standing poses can strengthen the standing leg and promote mobility in the raised leg hip

Standing on one leg helps develop stability in the hips, knees, and ankle of the standing leg.  When you are really stable on that leg you can do all sorts of interesting things with the rest of your body.


In the videos below I demonstrate how you can do a lot more with one legged standing poses than just plain old vrksasana (tree pose).  Not that there is anything wrong with vrksasana--it's great too.  But there is a lot more you can do in standing balances that will take your non weight bearing hip through more range of movement while moving energy through the spine.  



These movements are based on my interpretation of the opening postures of the Yoga Synergy Air Sequence.  Please go to the original teachers, Simon Borg Olivier and Bianca Machliss for expert guidance (www.yogasynergy.com).

I have filmed a simple version and a more complex version.  Do what feels right for you. 

One-legged dynamic standing sequence: Simple version

For most of these postures it helps if the weight bearing foot is slightly turned out.  Allow the standing leg to be bent.  You do not have to straighten it.  You can claw with the standing toes a little.  It helps with balance.  Relax your gaze.  In the beginning it helps to look at the floor but with practice you will find you can find other points of focus on.  Let the grounded foot move and wobble as needed to help you find your balance.  


The standing leg hip might try to jut out to the side so try to keep it in.  It's important that you don't feel squashing around the front of the thigh or in the lower back.  Make subtle shifts to keep these areas at ease.  It helps to keep reminding yourself to let the sitting bones move down the back of the thighs.  Relax the tongue, lips and jaw.    


The instructions for the simple and more complex versions are basically the same.  Don't raise the toe if it does not feel right.  You will develop your balance skills even if you keep the toe on the ground.  

Over time, you can lighten the load on the toe so it is just the toenail touching and one day, perhaps, the toe might feel like floating off.  Don't be in a rush to get there and even when you do come back to the toe tip practice sometimes.  I often do and it feels great.

One-legged dynamic standing balance sequence: More complex version

Instructions

Stand comfortably.  Knees soft.  Soften the sitting bones down the back of the thighs to create relaxed space in your lower back.  Relax the face.  Breathe naturally.

Stand comfortably

Simple version

More complex version

From standing comfortably, lean to the right and take your left toe tip forward.  Move the hips forward. Roll the shoulders out, chest rises.  Stay, or lift the toe.  Stay or straighten the leg.  Raised thigh rolling out. 

Simple version

More complex version

Toe tip down, take it to the side.  Thigh rolls out.  Roll the shoulders in.  Hips move forward.  Stay, or lift the toe.  Stay or straighten the leg.  Raised thigh rolling out.

Simple version

More complex version

Toe tip down, arms down.  Roll the thigh in.  Take the toe diagonally behind, knee straight.  Raise the opposite elbow to shield your face.  Lengthen through the front side waist and move the back leg hip forward and up to firm the opposite waist.  Stay, or raise the toe.  

Simple version

More complex version

Toe tip down, elbow down.  Take the toe tip behind you, knee straight.  High on the back toes.  Thigh rolls in.  Push both armpits down towards your waist.  Move the hips forward. Slowly lower the body a third to a half way, however much is comfortable.  Stay, or raise the toe.  

Simple version

More complex version

Toe tip down, thigh rolls in, body rises.  Raise the same side elbow, lengthen through the waist.  Stay, or raise the leg.  

Simple version

More complex version

Toe tip down, elbow down, you are still in a twist.  Toe tip forward, hips forward, take the arms forward and across to twist the other way.  Turn the head and look over your front shoulder, chin to the middle of the throat  head tipped to the side to lengthen the top side of the neck.  Stay, or raise the toe.  Perhaps straighten the leg.  






Return to centre.  Repeat on the other side.  Happy and safe practicing.  Look forward to seeing you in class.

Much metta,

xo Samantha