Imagine Balance

imagining balance to achieve balance

Category Archives: Asana

Mastering Crow {#365yoga}

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Judith’s wisdom for March 10 was that difficulty is one hundred percent subjective. What is easy for me may be hard for you. What you make look simple eludes me. She then challenged us #365yoga-ers to pick an asana that we find difficult and keep at it for the next twenty-one days.

The first pose that came to mind is crow pose (crane pose / bakasana). I lack both balance and upper arm strength. So for the rest of the month I set to mastering flying. (What asana did you choose?)

I’m starting with these videos by Sadie Nardini. VERY helpful!

 

Surya Namaskar B {Sun Salutation B}

Surya Namaskar B is the second sequence of an Ashtanga practice. You would do this after five Surya Namaskar A. I’ve bolded what is different from Surya Namaskar A.

{Find a video of the Surya Namaskar B sequence at the bottom of the post}

1. Tadasna – Mountain Pose (link)

  • notes to self : remember to keep all four corners of the foot equally rooted, you can start with your feet hip width apart until your balance is better

2. Utkatasana – Chair Pose (link)

  • try to keep your hips at the same angle as when standing in mountain pose

3. Uttanasana – Standing Forward Bend (link)

  • bend from the hit keeping the back straight only curve head towards shins once bent over

4. Ardha Uttanasana – Half Standing Pose (link)

5. Plank Pose (link)

  • can start with half-plank pose (on knees) and work your way to full plank pose

6. Chaturanga Dandasana – Four-Limbed Staff Pose (link)

  • can lower yourself to your stomach and work towards this

7. Urdhva Mukha Svanasana – Upward-Facing Dog (link)

8. Adho Mukha Svanasana – Downward-Facing Dog (link)

  • do not hold this one for five breaths!

9. Virabhadrasana I – Warrior 1 (link)

  • right always goes first
  • work on bringing your hips forward

10. Chaturanga Dandasana – Four-Limbed Staff Pose (link)

  • can lower yourself to your stomach and work towards this

11. Urdhva Mukha Svanasana – Upward-Facing Dog (link)

12. Adho Mukha Svanasana – Downward-Facing Dog (link)

  • also do not hold this one for 5 counts

13. Virabhadrasana I – Warrior 1 (link)

  • now repeat step 9 with your left foot forward
  • work on bringing your hips forward

14. Chaturanga Dandasana – Four-Limbed Staff Pose (link)

  • can lower yourself to your stomach and work towards this

15. Urdhva Mukha Svanasana – Upward-Facing Dog (link)

16. Adho Mukha Svanasana – Downward-Facing Dog (link)

  • hold for 5 breaths – if you can comfortably hold this pose with your heels on the floor for all 5 breaths then place your feet further back

17. Ardha Uttanasana – Half Standing Pose (link)

18. Uttanasana – Standing Forward Bend (link)

  • bend from the hit keeping the back straight only curve head towards shins once bent over

19. Utkatasana – Chair Pose (link)

  • try to keep your hips at the same angle as when standing in mountain pose

20. Tadasna – Mountain Pose (link)

— repeat 5 times —

Surya Namaskar A {Sun Salutation A}

Surya Namaskar A {Sun Salutation A} is the beginning sequence of an Ashtanga yoga practice. It should be repeated 5 times before moving on to Surya Namaskar B.

{Find a video of Sun Salutation A at the bottom of the post.}

– I’m going to cheat this week and just add links to descriptions of the poses. –

1. Tadasna – Mountain Pose (link)

  • notes to self : remember to keep all four corners of the foot equally rooted, you can start with your feet hip width apart until your balance is better

2. Urdhva Hastasana – Upward Salute (link)

  • if you cannot keep your arms straight and your shoulders back then lower your arms in front of you until you can

3. Uttanasana – Standing Forward Bend (link)

  • bend from the hit keeping the back straight only curve head towards shins once bent over

4. Ardha Uttanasana – Half Standing Pose (link)

5. Plank Pose (link)

  • can start with half-plank pose (on knees) and work your way to full plank pose

6. Chaturanga Dandasana – Four-Limbed Staff Pose (link)

  • can lower yourself to your stomach and work towards this

7. Urdhva Mukha Svanasana – Upward-Facing Dog (link)

8. Adho Mukha Svanasana – Downward-Facing Dog (link)

  • hold for 5 breaths – if you can comfortably hold this pose with your heels on the floor for all 5 breaths then place your feet further back

9. Ardha Uttanasana

10. Uttanasana

11. Urdhva Hastasana

12. Tadasna

— REPEAT 5 TIMES —