It all seems to revolve around this getting the hips further and further forward and balancing on that point where your just about to spring back up. Trying to use that to give me support in hanging back and bringing all the other back bend elements into play, ( in no particular order) lengthening up through the spine, pelvic nutation, grounding heels, breathing through, relaxing, keeping feet straight, last little bend of the knees. I have that bringing the knees forward now I want to try to remember to engage all the other elements while I'm there.
So this afternoon I warmed up with the Tadasana back bend subroutine then went into five drop backs then Ushtrasana, Laghu V and a couple of Kapo's. The Kapo was nice if you turn the sound up you can hear the breath slow and settle a little (a little), feet were a little slippery. Please, somebody, bring out the velcro socks and gloves.
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Wow, kapos look really great. Nice little curve in the upper back.
I don't try hangbacks very often, but maybe I should start incorporating them into my practice. They kind of freak me out. I'm always worried about putting too much pressure on my lower back since it's pretty bendy. I've been doing supported hangbacks lately which allows me to work on the upper back without worrying about crunching my lower back. Those have been helpful (I think). Ever so slowly opening up the upper back...seems like it's taking forever though. :)
Thanks Arkie. I felt the same about hang backs. Do you know what i mean when I go on about this 'springing' action. You start to lean back but all of a sudden, unexpectedly, you come straight back up again. Its this action I'm using to give myself the support and especially the confidence to hang.
You get your hips forward and then as you go back you look for that balance point then it's a case of riding it back, lean back a bit more, push the hips a bit further forward, take the hands up to your head, push the knees further over your feet etc. Ultimately you get it so your hanging back but pretty much balanced by your knees and hips being so far forward. I'm still just beginning to get the hang of it, (pun totally intended).
Doing it near the wall is handy as you can bail if you lose confidence.
Velcro, lol. Climbers chalk might help? One of my students uses it. I feel like I should explain that when I hang back for a minute I don't do it with arms extended. I do hang back with extended arms but not for long. Your hang back looks amazing.
Nice drop back work!!! Makes me feel all warm & fuzzy to see Venki's influence, knowing I've put it out there. I haven't watched the Kapo yet but will later. Streaming takes awhile in India. You have to start the video, then pause & let the whole thing load (painfully slow).
Thanks helen, chalk hmmm, could have a little climbers chalk bag at my waist...perhaps not (though very tempted for Supta Urdhhva Pada vajrasana). I remember the first time i bound Pasasana while really sweaty, had always used sweat as an excuse for not binding. No doubt the same goes for this. If I get it right, sweaty or dry shouldn't make much of a difference.
Glad I'm making you feel warm and fuzzy Boodie, the Venki stuff really helps....hey doesn't he have a teacher training course, how about doing that next year?
No TT - as per his web site he no longer believes in exchanging certificates for cash. But he does do intensives that are "motivation" programs. Symantics but I get his point.
I might. Depends on if I've got work when I go home.
So I did a late practice & just looked at my drop backs. My left heel is lifting now! Sigh. Course I could tell that was happening.
The only real diff is that my hips are more forward on the drop, which is probably why I can now see my legs.
yes yes, that hip forward thing, makes all the difference. Did you foot lift rather than splay outwards? or a bit of both : (
Still can't work out the coming up with straight feet, those pesky kids on your gymnastic video, grrrr.
I did the left foot lift, no slay on the drop, but no I can't stand straight either.
Those kids didn't have straight feet at the end really, I don't think.
Whatev'. I'm back from getting drunk by the pool (2 Fosters), and I've watched my clips. I'll try again tomorrow! Tomorrow I have lunch plans so I have a "deadline" and have to start earlier, which is good.
splay not slay
at it again!
Wow, your hang backs are amazing. I always need support to attain the pose. Well hats off for such graceful and perfect pose!
Thank you Kathy, didn't think I'd ever hear that, my hang back was zero before last week and I was quite envious. I could drop back OK but never stop and hold it. Still a way to go but thanks for making my day.
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