Bakasana Without Fear

In this post I share a video of coming into bakasana on a small block I found by the lake.  Below are some important instructions.

Above, I came up onto my tip toes and bent my knees slightly.  This helped make the backs of my knees firm.

I suppose you might not do this if you did not have confidence that you could move up onto your toes!  We practice this type of action a lot in my classes to develop stability around the ankles and knees.

I had my sitting bones down, top of pelvis back to lengthen lower back.

I was pushing my hips forward as though to move them over my toes and initiated spinal forward flexion to help make my tummy firm.

I was beginning to push my armpits down and forward to bring my shoulder blades around my upper back.

Next, as I lower my hands I try not to send my bottom back.  I keep my knees bent to encourage more spinal forward flexion and maintain my firm tummy.

Then, you can see my spine has essentially not changed shape.  I am still firm in my tummy doing spinal forward flexion.

I am pushing my hands down into the floor, shoulder blades wrapping around my upper back.  You can see that I was doing this from the beginning so really that has not changed either.  I do feel as though I am sending my elbows backwards but my fingers/hands down and forwards.  This helps me be firm and strong around the shoulder joint.

Actually not much has really changed.  I am trying to maintain the actions I initiated in the beginning and bring them towards the ground.

The main thing I have done here is to actively lift my knees up onto my arms.  I am not resting them there.  I am trying to keep them light and lifting.  I do press my upper arms back towards my knees.

Look at my toes.  I am trying to lift up onto the tops of my toes here rather than be on the balls of my feet.  The less weight I have on my toes the better--for the full posture that it!

If you do this well you will know how hard this is.

If you can practice this without sinking into your shoulders and without sinking into your feet or being heavy on your knees then you will be doing excellent work for the full posture.   Maintain the push through the arms and the firmness in your tummy.

What changes here is that my shoulders come far in front of my wrists.

One of the reasons I did this posture on a block was to show how far my shoulders are coming forward.  If you compare the previous picture to this one you can see my head is now in front of the block and my shoulders are just over the edge.

At this point I start to feel lift.

The video below shows lift off!  Instead of leaping into the posture, I balance.  I actively lift my heels to my bottom.

I have written previously about using the wrists but you can see here I have wrapped my finger tips around the block.  I am pressing into them.

This is how we deconstruct posture to help you be strong, safe, and active in postures.  Hope to see you in classes and workshops in Canberra and Colombo, or at our Bali retreat!

Much metta,
Samantha

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

Foundations For Handstand: High Plank

A handstand is an arm balance.  The foundation of the arm balances I do is the high plank.

If I was super strong I could transition from my high plank to bakasana then to a handstand.  But I am a bit weak.

Not all high planks are equal.  Some will not teach you the requisite postural firmness you need for better arm balances.

In this post I show a video where I give some of the fundamentals of the high plank that I do that changed my practice phenomenally and helped me to develop into this handstand.

Watch the video first to see the movement in action.  Then follow the step by step instructions.  I have written about bakasana before so you can also refer to that post (bakasana on a block).

Do not do anything that hurts.  It is better to practice with a teacher.

Get Set
Come onto your hands and knees.  You need to make sure you are using your hands properly so you don't feel sinking into your wrists.  This means pressing with your fingertips, feeling as though you are trying to grip at the floor or make fists.  Imagine there are little holes in the ground like a tenpin bowling ball that you are trying to press your fingertips into to lift up the ground.

Knees are behind hips.  Shoulders are over wrists.

Lift ribs into upper back. Can you see how rounded and lifted my upper back is?  This feeling of being broad across the upper back is important.  I feel as though I am pushing the arms downwards into the floor.  My shoulder blades come right around the sides of my chest.

My sitting bones go down towards the back of my knees and top of pelvis moves towards the sky to lengthen my lower back.  My lower back is not arched.

The sense is the entire back of my body is lengthened.  This shape is important.  You will need to maintain it.

The actions in my arms are important and maintained.

I push my armpits in the direction they are facing.  Here that sort of means down and back.

I push my hands down and forward--away from my knees.

I feel as though I am pulling my knees towards my hands.

I feel as though I am pushing my hips forwards towards my hands but they do not go anywhere.

You cannot really see these actions.  That is what makes the practice of this posture difficult.  My kneeling plank is already cultivating a postural firmness for me so that my tummy is getting firm through the posture but in a way where I can still feel that when I breathe the tummy can move.

In fact, if you look at my waist area you can see it is like I have little gills there--you can see movement when I am breathing.  I am breathing a lot here! It is hard.  If I could I might try to breathe less.

Lift Up
Maintaining all previous actions, I put the tips of my toes on the ground and lift my knees.

I am careful not to sag my chest or lower back.

Performed well, you should feel very firm in the tummy area without needing to actually try to firm it.  It should come naturally because of the posture.

See how I am trying to be right on the tops of my toes.  Not the balls of the feet.  That is important.

Tip toe forward
From there I try and maintain the same actions but I just tip toe forward--on the very tops of my toes.

A common challenge as you tip toe forward is to keep the tummy firm.  It helps if you keep your knees bent and stay on the tops of your toes.  

I keep all the same actions from before, lifting chest up into upper back, sitting bones down and top of pelvis back to lengthen lower back, feeling as though I am moving my hips forward.

Stay or bakasana

You can just try and stay there, on the very tops of your toes, lifting your chest, firming your tummy.  It is really hard!!

Or you can initiate bakasana by dropping your butt a little, lifting your knees up higher as though into your chest, lightly resting them on our upper arms.

You can stay there or, if you feel light, you can lean forward until the toes feel light and then you can pull the heels into the bottom.

You can still see my little gills breathing.  That is important.  I am firm but calm.

Optional extras!
I am too chicken to do handstand on a bench like that.  I have not yet got the strength.

But if you have built these foundations then a handstand should get easier.

I do the same thing but get onto my tip toes and start to take one leg up.

I give a little tap...

...and up I come...

Sthira sukham asanam.  Firm but calm.

Summary
I have written a few posts about bakasana and even kneeling plank and plank before.

That is because they are really important!

Get a good high plank.  Then keep the actions and get a good bakasana.

These will help build the foundations.

There are other poses that you can do from bakasana so that you do not need to kick up into handstand but instead float from bakasana straight up.  I am still working on that one!  In the meantime, I enjoy the inversion with free spine.

This is the type of step by step approach to movement and posture I use in classes, workshops, and retreats.  You are welcome to join me any time!

Happy and safe practicing.

Much metta,
Samantha

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

Block Yoga For Strength, Mobility and Stability

We have been challenging ourselves beyond the high plank to bakasana and handstand of last week's post.

This week we discovered how great a pair of blocks can be to enhance strength, stability, and mobility around the shoulder and spine.  

The video shows us working to a chandra namaskar variation.  Some step by step instructions are below.  I have skipped the half push up that we did.  On reflection it is probably not ideal here.  

Some of the instructions on the block might not be exactly what you do on the ground.  However, the arm actions are pretty similar.  When you do this sequence then do a normal down dog on the ground it will feel as though you are as light as a feather. 

Downward facing dog

You can start with downward facing dog.

We put our wrist on the bevelled edge of the block and the ball of the foot on the other block.

Push down and forward strongly through the hands.  Stay here, make sure you are firm but calm.  No need to go further.

High plank

Then slowly move to high plank.

You want to try to avoid sagging in the shoulders or hips here.  That means you need to really push down and forward with your hands into the blocks. Lift the lower ribs into the upper back.  

With your feet, you also push on the edge.  

The tummy needs to be firm in a way that you can breathe into it so you might just try the high plank on these blocks, rather than the whole sequence. 

Legs are firm as well.  Pushing thigh bones to sky.

You can stay here if you like.  No need to go further.

Upward facing dog

I have skipped the push up we did.  Too stressful for most.  Instead, you could try up dog. 

Again, you push your hands down and forward. Armpits pressing down. Strong in the legs so you do not sag.  

We lowered our pelvis carefully so there is no strain in the lower back.  We kept the firm tummy we had in the high plank.

We lift the chest to lengthen the front without squashing the back. 

Go back through high plank and down dog.  

Lunge

Step a foot forward for a high lunge.

Front foot pushing down and forward strongly.  Pressing with back foot as well. Trying to keep hips raised and tummy stays firm.

You can stay or raise the body and arms.

Hip variation

From there we lowered the torso, hands to block.  We turned the front foot out to the side and allowed the thigh to drop out as well.

Keep legs firm.  Raise the body if you like but remember to lengthen the front without squashing the back.  Do not feel squashing anywhere. 

Back and do it all again on the other side

Back to plank and down dog and repeat on the other side.

Optional extra

Since we were up there already, we decided to try a side split.  

Make sure you try and push the feet down and feel as though you are trying to pull them together.

Ankles are firm. Tummy is firm. 

The end

This was a fun sequence for us to try and enhance our practice.  You can get lazy with your yoga practice sometimes and this type of practice forces you to be mindful and stable. 

You cannot collapse into your flexibility here.  Being between the blocks obliges you to be strong. 

We tried downward dog and handstands after this.  They felt light and free.  Although I was pretty tired I must say!

I always recommend you practice with a teacher.  Do not do anything that strains, squashes, or hurts.  

Happy and safe practicing.

www.yogacafecanberra.blogspot.com

www.artofliferetreats.com

www.yogacafelk.blogspot.com

Handstand At Ease

Here I wanted to share a way of coming into handstand and being in a handstand where I feel at ease in my spine especially.

My teachers always taught that the spine should feel long and free.

What I do in this handstand is try to capture a feeling in my spine that is like I am standing with my arms reaching overhead.  Only instead of the weight being on my feet I put the weight on my hands.

To do this handstand I do a few key things.

First, I lengthen the lower back by moving sitting bones down towards my heels and gently moving top of pelvis back.

Then I do a sit up in my tummy.  This is the type of sit up you do where you get firm in the middle and soft in the sides and where you feel as though you can still breathe in a way that the tummy will move.  I recommend that you read Simon Borg Olivier's blogpost on is it correct to pull navel to spine to understand what I am doing here (see: https://www.youtube.com/watch?v=AMe1lRpNYi8).

Third, I keep that sit up in my tummy and reach my arms out as far as possible.  If I were in standing it would be like I was reaching for something off a really high shelf.  The arms move forward and upward.

On the ground I really push my hands downwards into the floor.  I feel for my shoulder blades wrapping around the spine.  I try to roll my outer armpits to my face.  I grip with my fingertips as though I am trying to make a fist with my hands.

I try and keep my neck free.

I breathe.  I check that I feel firm but calm.

I lean more into my hands but it does not feel like I am sinking as I keep pushing downwards which makes me feel like I am lifting upwards.

I walk my feet in if I need to see if I can get more of my hips over my shoulders.

I don't sink into my shoulders.  I keep pushing the floor away.

I keep the sit up in my tummy but I can still breathe there.

I bring more weight over my hands and keep my tummy firm and my feet naturally come onto the tip toes.  They are light on the ground.

I take a leg up and do a little tap with the grounded foot.  If I don't come up I try again.

My legs might come up.  Maybe they don't.  If they do and I am up there I keep the fingertips pressing, keep breathing, relax my face, and try to feel for the lightness in the spine.

This is a spinal releasing posture for me.  It feels lovely and free on my back.

This post is intended for my students who are working on this pose.  It is best not to work on more advanced postures like this without the guidance of a teacher.  You need to make sure your shoulders and wrists and tummy are mobile and strong enough so you do not strain or injure.

We will work on this type of posture in upcoming retreats, classes, and workshops in Canberra, Colombo, and Bali. Looking forward to sharing with you in person.

Happy and safe practicing.

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