“The little space within the heart is as great as the vast universe.
The heavens and the earth are there, and the sun and the moon and the stars. Fire and lightening and winds are there, and all that now is and all that is not.”
Taking my somewhat healed wrist for a ‘test drive’ during my late practice today 😆 .
After almost 2 months of modifying my practice to allow my left wrist to heal, today I decided to see if I can lift up to utpluthih again and jump back (and yes, I am “cheating” in my jump back by placing my elbows on my tummy 😆😆😆 ). .
I can almost see the end of the recovery road but it is now, more than ever, that I must be more patient and mindful. And as long as I continue to put in the work (even modified ones), all is not lost 😊❤️ #ashtangalove#practice#utpluthih#armbalance#closingsequence#jumpback#ontheroadtorecovery
Svasthi Praja Bhyaha Pari Pala Yantam
Nya Yena Margena Mahim Mahishaha
Go Brahmanebhyaha Shubamastu Nityam
Lokah Samastah Sukhino Bhavantu
Om Shanti Shanti Shantihi 🕉
May the rulers of the earth keep to the path of virtue / For protecting the welfare of all generations. 🙏
So sorry, I'm late for DAY 3 of #8LIMBSOFYOGACHALLENGE 🙇♀️ Sundays are quite sacred for me... 🙄
Our third pillar is Asana. Have you noticed? Only the third one of the 8 limbs! Yes, asanas are very important for our practice, but they should be a preparation for something higher than our bodies health.
We can go further a simple and yet beneficial gymnastic. Yoga is NOT a sport. The practice of asanas is meant to be a meditation in motion. We move with our breaths, we move with intention, we move to stay in the present time, to welcome our true selves.
I am not an ashtangi, but for some months I followed strictly the first half of the primary series of Pattabhi Jois sequence. I honestly had to drop it since, in my opinion, there are some positions who were hurting my injured hamstring and I needed to focus on reinforce it. Plus, I really need to practice as my body feels to in that moment. But yet I admire the severity of this practice, and I made some of the sequences mine.
One of those ones is the closing sequence of Ashtanga yoga, which I really love! It is so relaxing to me and I always feel I need to go into shoulderstand and then in plough pose. I am becoming so much better in inverted padmasana, and I love that hug to myself in the end, before opening into fish pose 😍
Any ashtangis here? 😊
Can you tell your experience in your practice of asanas? 💖
Have a lovely Sunday night! 😘
🕉Check my HOSTS posts to know more about Niyamas:
Turn your world upside. #sirsasana
The neck is a big risk in this posture, so its worth learning how to do this posture well. Try to never allow an unsupported neck to happen on your mat. Being too far forward on the head can create bending at the neck which can cause serious problems. Also, the low back can experience pain if the core isn't stabilizing the lumbar spine in a neutral shape.
Come down to knees and forearms. Interlace the fingers to the webbing, hands cupped with palms apart. Keep the elbows shoulder width and in line with each other, making sure to not allow the forearms to roll in or out. Create and maintain the effort to straighten the elbows, which lifts the shoulders away from the floor. Place the crown of the head on the floor so your chin is parallel to your mat.
Now this action is a little different, and so give this a try: Do not clasp your head with hands. If you do this the head & neck or the hands/arms/shoulders are easily misaligned. Only the thumb side of hand will touch the head when aligned properly.
Holding these actions, lift the knees off the floor, and begin to walk the feet as close to the elbows as possible. Don't allow the upper back to round, keep that effort of straightening the elbows, simultaneously press the lateral borders of your shoulder blades down toward the floor.
With the legs as close as you can bring them, lift one foot and bend its knee into the chest. If your foundation is sound, bring the other leg to join. Stay here with bent knees for a moment. Working from here, straighten one leg at a time, with that ankle in dorsiflexion, reach the inner heel toward the ceiling, and then do the same with the other leg.
This entire time keep the focus on stabilizing the scapulae so the neck is long and free. When you reach up with the feet, try to do so without lateral rotation of the hips. The effort there is to medially rotate the hips as you reach the tailbone to the heels.
When learning, do this at a wall until it is solid. There's very little difference in benefit, so don't rush it.
Karnapidasana can be a very cooling and calming posture if practiced for several minutes without strain. It works well with plow pose and shoulderstand because of similar alignment. It provides additional length and release to the lumbar spine.
Press through the outer upper arms to lift out of the shoulders. Maintain a soft throat, face, and abdomen as you allow the legs to drop toward the ground. Moving from plow pose you allow knee flexion to bring the shins toward the floor. Allow for hip flexion to bring the knees to the top of the shoulders, or as close as possible. Then allow for enough hip abduction for the knees to move around the head.
Avoid hyper flexion of the neck, blankets properly placed under the shoulders can help with this a lot. If using a blanket, make sure that the neck is supported and the shoulders and arms are on top completely.The stretch in the low back can also be a bit much for people with an unstable sacrum or misaligned discs/vertebrae in the lumbar.
The challenge here is staying calm in a claustrophobic situation. If your shoulders are stiff, this posture may require some opening there first.
A lot going on here in the shoulders. The posterior deltoids need to contract to take the shoulder to 90 degrees of extension. There is a downward rotation of the scapulae as the shoulder joint laterally rotate.
Writs are in slight extension to allow the palms to touch each other. Maintain the inner boarder of the forearm and hand pressing to the floor, while keeping the elbows straight.
Close the eyes. Breathe slow. Release.
I want to thank Marcus @atlasstudiosbayarea for taking these photos! If you ever need a photographer I highly recommend him!
Esta postura junto a las de los dos post anteriores, forman parte de la #closingsequence de la #PrimarySeries del #AshtangaYoga#karnapidasana intensifica el estiramiento posterior del cuerpo. Es una de las más poderosas asanas para la columna vertebral, produce alargamiento, fortaleza y flexibilidad de la misma. Esta asana tiene un gran efecto relajante sobre hombros, espalda y cuello que reciben un intenso flujo de irrigación sanguínea y energía revitalizante.
La respiración en la secuencia de cierre debe ser lo más lenta posible, cooperando con el sistema nervioso en la relajación completa. Mucho bla bla! Quieres acción?
Ven conmigo, aprende a conocer y sobre todo sentir tu cuerpo! Te seguro que lo agradecerás!
Confession? When I’m doing home practice, I often find reasons to cut short or rush through the #closingsequence of Ashtanga Yoga... mainly because “I don’t have time.” I remember my teacher once telling me even if you have a time crunch MAKE SURE you do the closing sequence because it brings the body into a calm and balanced state after the intense work of your practice. Yesterday, at the end of practice, the same voices chimed in to say, “I really need to get my day going, how can I cut the closing sequence short?” But I thought no, I need to do the entire thing like a good #Ashtangi 😉 I spent a lot of time, breath and focus on all the closing postures and it was incredibly peaceful and grounding. I was reminded of why it is so important. I’ll keep working to build a better habit with it during my self practice!