ARDHA ADHO MUKHA VRKSASANA - PART I - PREPARATION

Todays yoga feeds are full of amazing pictures of different variations of handstand poses and it's hard not to get caught in the wind of wanting to "strike that pose"

Before practicing any advanced poses we should be honest with ourselves and our capacity to avoid injuries and remember that less is more. With conscious practice all will come!

Dandasana (Staff Pose) 

Dandasana (Staff Pose) 

Preparation for Ardha Adho Mukha Vrksasana (Half Handstand at the Wall): 

- Practice Adho Mukha Virasana (Downward-Facing Hero Pose) to gently create space in the spine and to lengthen the sides of the body. In this pose begin to activate the hands, arms and shoulders to prepare for Adho Mukha Svanasana (Downward-Facing Dog).  

- Move into Adho Mukha Svanasana to further prepare the mind and nervous system for the inversion. This pose will help you to engage the arms and shoulders and teach you to lift your hips up. 

- Come out Adho Mukha Svanasana and sit against the wall in Dandasana (Staff Pose) to stretch the shoulder, the chest and to activate the legs. 

- Place your hands where you had your feet and make sure that your arms are in line with your shoulders. Spread the fingers and activate the fingertips on the floor and feel how you press up from the ground. Exhale and come back into Adho Mukha Virasana or Balasana (Child Pose). 

- In Part II we'll continue into the pose...stay tuned to follow us! 

Caution: If the preparation results demanding for your wrists and shoulders then it's not recommended to practice the handstand (PART II) until you have worked up strong, open shoulders and core muscles. Instead continue with your practice until you feel strong and confident to move into the next step. 

 

VIRASANA (HERO POSE)

In this weeks teaching we present Virasana which is a seated pose that can help you to build strength. At sight this pose might look "easy" but it's important to approach this pose in a humble way to avoid any injury and to be able to enjoy the benefits. Be a humble hero! 

Virasana (Hero Pose)

Virasana (Hero Pose)

Pose: 

Come to the floor and start by kneeling on all four. Bring your knees together and separate your feet sightly more then hip width apart. Grab the calves of each leg and roll them out and away from the knees. Sit down on the floor between your knees (or on top of a support if needed) and make sure that your sitting bones are evenly in contact with the floor or the support. Activate the top of the feet to the floor and from your pelvis root down at the same time as you elongate trough the spine. 

To come out of the pose press your hands to the floor and lift yourself slowly to stretch the legs in front of you. 

Benefits: Eases stiffness in the hip joint, knees and groin. Improves the circulation in the feet. 

Cautions: If you suffer from a knee injury. 

Variation: The pose can be practiced using props like blankets, blocks or bolsters. By using supports you can make the pose easier if you suffer from stiffness in the hip, knee or joints. 

Only stay in the pose for as long as you are comfortable. In the beginning start with a shorter time and remember to always practice with safety and respect to your body.

Happy practice! 

LET'S TWIST AND BALANCE!

Parivrtta Trikonasana (Revolved Triangle Pose) 

This is a quite challenging standing pose for many as it requires both balance and twisting. If you have difficulties to find stability in the pose you can start by practicing the pose with the help of props like blocks or a wall. That way you can experience the pose and practice the actions of the body. 

Here are some tips which may help you when you practice Parivrtta Trikonasana: 

- Take a shorter step between the feet in the beginning if the pose is difficult.

- Use a block, a chair or a wall for stability if you feel shaky. 

- Don't lose focus on you legs or feet, sometimes we're more focused on the actual twist of the upper body that we forget the base of the pose.

- Be careful not to tense your neck. 

Here are some benefits from practicing the pose: 

- Increased balance. 

- Stretches the spinal muscles. 

- Strengthens the quadriceps, knees and ankles. 

- Stimulates the abdominal organs. 

- Improves digestion. 

Always be respectful to your body when you practice the asanas but in this pose you should be extra careful if you suffer from neck pain or lower back pain. 

Parivrtta Trikonasana (Revolved Triangle Pose) with support of a wall  

Parivrtta Trikonasana (Revolved Triangle Pose) with support of a wall  

 

 

 

 

 

 

FALL & RISE

Practicing balancing poses can sometimes be frustrating and especially in the beginning as it can be difficult to focus and to keep the attention in the pose. But when we take the time to practice them we realize that finding balance is not only about standing on one foot. It's also about finding balance in everything that surounds us in life. When we are able to remain calm, focused and centered we can approach life and deal with situations in a different way, both on and off the mat. 

If practicing balancing poses in yoga frustrates you, don't avoid them. Instead find out why you get frustrated. Practicing yoga is about learning about yourself. Find your centre and find your balance. And remember, if you fall simply rise again! 

Tips for your practice: 

- Start by finding the base, allow your foot to find the ground and to root down. 

- Slowly and consciously move into the pose, take your time and don't rush. 

- Keep your eyes on a steady point. 

- If needed use the support of a block, wall or chair to find stability. 

- Don´t forget to breath in the pose, allowing the energy to flow and if you fall don't let it disturb your mind, adopt a playful mind and try again!

Happy practice! 

 


THE 4 PATHS THAT LEAD TO YOGA

There are 4 main paths in yoga that all lead to the same goal - to union - Yoga.

Although the goal is the same the people trying to reach it all have different conditions and the paths provides the possibility for all to seek and find what they are looking for.

KARMA YOGA - THE YOGA OF ACTION

The path of action and the law of cause and effect. The key is to practice selfishness and to open ones heart to all beings.

BHAKTI YOGA - THE PATH OF DEVOTION OR DIVINE LOVE

The path of love and devotion, for God and for all creations - animals, humans and nature.

RAJA YOGA - THE SCIENCE OFPHYSICAL AND MENTAL CONTROL

The path of self-discipline practiced with the help of techniques as Asansa, Pranayama, Meditation and Kriyas.

JNANA YOGA - THE YOGA OF KNOWLEDGE OR WISDOM

The path of knowledge, wisdom, introspection and contemplation. The goal for the jnani is the absolute Truth.

The integration of these 4 paths is as important as understanding that these paths were never separated and that they all work together.

Seek and you will find!

YOGA_PIC.jpeg