Friday, 9 December 2011

Day 69 : Urdhva Konasana in Sarvangasana (shoulderstand) subroutine from Vinyasa Krama Supine sequence

VIDEO LINK
As a reminder, Ramaswami recommends we spend five minutes in Sarvangasana (first three minutes with the legs relaxed next two with the legs straight in standard Shoulderstand) before practising the sarvangasana vinyasas

HINTS/TIPS/SUGGESTIONS

Ramaswami suggests the option of opening and closing the legs into urdhwa konasana three times, on the breath, before remaining in the posture for three to six long breaths. 

This is a good opportunity to work into the stretch, starting with the legs opening to quarter, half and finally full stretch.

Try not to allow the legs to come forward or the back to drop too far back into your hands, this posture should ideal happen with the hips and legs in line, on a plane as it were.

In Urdhwa baddha konasana, I find it useful to roll on to the outside of the feet to open the legs wider before bringing the feet back together.

There is the option of bringing the legs down towards the mat and then raising them back up into urdhawa konasana, three times on the breath, each time going deeper into the fold.

Engage bandhas, drawing the belly back and up to create mere space for the deep forward bend.

We can begin by holding the toes, then the sides of the feet and finally the heels, drawing ourselves deeper into the posture on each long exhalation.

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Ashtanga Vinyasa yoga at home by Anthony Grim Hall is licensed under a Creative Commons Attribution 3.0 Unported License.
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from Kalama sutra, translation from the Pali by Bhikkhu Bodhi

from Kalama sutra, translation from the Pali by Bhikkhu Bodhi This blog included. "So, as I said, Kalamas: 'Don't go by reports, by legends, by traditions, by scripture, by logical conjecture, by inference, by analogies, by agreement through pondering views, by probability, or by the thought, "This contemplative is our teacher." When you know for yourselves that, "These qualities are unskillful; these qualities are blameworthy; these qualities are criticized by the wise; these qualities, when adopted & carried out, lead to harm & to suffering" — then you should abandon them.' Thus was it said. And in reference to this was it said.

"Now, Kalamas, don't go by reports, by legends, by traditions, by scripture, by logical conjecture, by inference, by analogies, by agreement through pondering views, by probability, or by the thought, 'This contemplative is our teacher.' When you know for yourselves that, 'These qualities are skillful; these qualities are blameless; these qualities are praised by the wise; these qualities, when adopted & carried out, lead to welfare & to happiness' — then you should enter & remain in them. Buddha - Kalama Sutta