Forward bend, handstand prep, and backbend

Here I show the transition between forward bend, handstand prep, and backbend that we are practicing in our current sequence.  

Watch the video first then I highlight some key points.  In the video I do a lot of wriggling around.  It took me several takes to complete this video.  I have several rotated vertebrae along my spine which makes arm balances difficult as I tend to lean into one shoulder and it is not comfortable.  A part of my wriggling is me squirming around trying to get length wherever I sense a sense of 'dis-ease'. 

 

Key points

Bend knees and push them forward.  Push hips down and forward.  Push shoulder blades forward and up.  

Continue to come down by bending knees and pressing hips down and forward.  Who cares about straight legs?  It is not important here. 

Hands to the ground, knees can be bent.  

If possible and comfortable then...

..straighten the legs. 

One hand forward, other hand pressing into back of calf.  Toe tip back (same side as the hand that is forward).  Press the armpits in the direction they are facing (firm them).  Lean forward so the forward leg toes start to grip.  Press the sitting bone of the forward leg down and forward towards the front toes. Knee can stay bent.  

Keeping previous actions, bring knee to chest.  

Keeping previous actions, take knee towards the sky.  Be mindful not to let the sitting bones go up.  I keep an effort in pressing them down and forward.  Even though my knee is going up to the sky I still feel as though I am making an effort to bring it towards my chest. 

Straighten the raised leg.  The raised leg thigh turns in.  The grounded leg thigh is rolling out. 

Bring both hands to ground in front.  Firm the armpits. Keep lower ribs lifted into middle back.

Lean forward so hands come flat on the ground.  Bring knee towards chest.  You can keep more weight on grounded foot if needed and stay here. 

Or, keep leaning forward so more weight comes to the finger tips and the back heel raises.  Keep drawing knee to chest.  Look forward.  Try to bring the grounded leg knee towards your chest.  It probably won't go anywhere but get the feeling.  Stay here.  It is pretty intense.  Or...

Maybe there is a handstand.  Maybe not.  It is all good. 

Back down.  Knees bent.  

Press hips forward to stand.  Armpits forward. 

Keep pressing knees and hips forward.  Armpits forward and up as you raise the body. 

Arms straighten as you continue to press armpits forward and up. 

Begin to lengthen the front of the body without squashing the back. 

Keep lifting and lengthening the spine, hips moving forward.  Find your position.  It may not be the same as mine.  

We have been practicing this for the past 8 weeks.  It is pretty intense.  Next week we will work on it as part of our silent practice.  Until then, happy and safe practicing.  Do not do anything that hurts.  Ask questions as needed!

Much metta,

Samantha

www.yogacafecanberra.blogspot.com

www.yogacafelk.blogspot.com

Active Kurmasana

Kurmasana is an intense spinal forward bend and I recommend should only be practiced with a teacher and not by learning from the internet.

This post is mainly to show how long my spine is when I practice this posture rather than as a 'how to'.  I have pictures and a video at the end.

Many people can do a version of this where they straighten their legs but their spine remains very humped up--like a tortoise shell I suppose.

It will indeed remain a little 'humpy' but my effort here is in trying to lengthen.

I do active variations first to firm the tummy (in a way I can breathe and move the spine).  A more active variation would be to lie down and do what I show here.

First, a sort of navasana where knees bend and I make efforts to draw them into my chest.

Then, I try to keep my legs as close to my chest as possible and straighten them.  This will be beyond a lot of people.  Don't let your legs come out too far from your chest.

Next I take my heels and help myself into the posture assisting with the hands.  I try to push my heels into my hands and make efforts to bend my elbows.  I keep chest and thighs close.  I try to keep shoulders and knees together with firm tummy.  The danger when you use your hands here is that your tummy goes soft so make sure tummy stays firm.

Lengthen the legs as much as possible while maintaining previous actions.  In the video you can see me wriggling to lengthen my spine further--while trying to keep my balance. It's a bit tricky.

I keep tummy firm and legs come down.  Knees are bent, spine is long. I recommend you keep spine long and legs bent rather than go for straight legs.  Far better to stay here than strain or force.

Tummy firm, spine long and shoulders go under knees.

Arms straighten out beside me, shoulders under knees, tummy firm, spine long.  I can breathe comfortably.

Slowly I go, keeping tummy firm and spine long.

The video below shows the posture in action. I make particular efforts to also ensure my neck is in a comfortable position and you can see me moving it around. 

Following an intense forward bend like this I do a less intense forward bend like paschimottansasana and then a strong tummy firming posture like bakasana or a high plank.  If you do postures well counterpose is not necessary but I have just made it a practice.

Using active movements and doing the posture 'mid-air' without hands as much as possible ensures I combine strength and flexibility.

I teach something like the 'wowee active hip opening' sequence I just posted prior to this before I do a posture like kurmasana.

This is the approach I take in my classes, workshops and retreats.  Join me if you like--in Canberra, Bali (for our yoga and raw food retreat September 2015) or in Sri Lanka (yoga retreat).  Details of my class and retreat schedule are on the home page of my blog.

Happy and safe practicing.

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