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I’ve a dreamy memory of sitting in Maty Ezraty’s Mysore Ashtanga room seeing 3rd- and 4th-series yogis. Technically I was practicing the 1st (Primary) series, but was regularly sidetracked by the charm around me. One yogi in particular had the most fantastic practice I’d ever seen. She did a sequence where she piked up into a Handstand, landed with dignity into a full Backbend then like a bouncy feather, settled back up into the Handstand and landed in Down Canine. The series advanced as she sprung back and forth from Dog to Backbend without a care in the world. It was remarkable. I later learnt this sequence was called Chakrasana, or Wheel (not to be confused with Urdvha Dhanurasana) or Backwards Somersault. The ‘wheel’ in Ashtanga Yoga describes this flipping action (it also applies to the exit from Plow Pose). I never ever in my wildest dreams pictured I could follow in that yogini’s footsteps, but somehow I did. I’ve the capability to flip back and forth, also known as ‘tick-tocks,’ but I’ve yet to master the feather-like grace that she performed. Among the most helpful tools on this experience is the breakdown from today’s blog. It’ll prepare you for the bigger flip however will certainly likewise make you empowered and, in all honesty, rather happy! It resembles that moment when you take the training wheels off your bike, it’s overall horror up until you understand, ‘I can do this!’

NOTE: This is a big-fear change for the majority of people so I extremely suggest having an educator and/or spotter with you on your first efforts. Do not expect to flip over on your first shot. The most significant hurdle is being confident with strolling up the wall and making your legs and arms directly. As you start this procedure, have somebody stand to the side of you with their hand supporting your lower back. This is essential in case your body decides to go nuts and your arms buckle. The person can support you if you crumble like a cookie. Keep the supported hand there in action three and you can even provide the lower back a gentle push as they kick over to help assist them in the right direction. Please take this note seriously! Do not get excited and try to do it by yourself– use the friend system !!!

Step 1:

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Begin by setting your mat up with the narrow end against the wall. Lie on you back with your knees bent and toes touching the baseboard. Reverse your palms shoulder-width behind you, setting up for your Upward-Facing Bow Pose. Raise your hips up off of the ground and press onto the crown of your head. Hug your elbows in over your wrists while keeping your shoulder heads in their sockets. Curl your upper chest and press up towards straight arms. Note: If you can not get your arm directly, I recommend utilizing a yoga strap. Make a lasso determining from shoulder head to shoulder head and place this strap around your arms straight above the elbows. This will certainly avoid you from splaying and give you more support/strength and commonly versatility. It’s a bit claustrophobic at first, but that’ll certainly pass.

Step 2:

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Once you are in your complete Upward-Facing Bow Pose, take a breath. Make a commitment to your shoulders, these are your stabilizers in the transition. Hugging your upper outer arms in will certainly activate the serratus anterior muscles. Press evenly through all 10 knuckles and relax your neck. Raise your dominate upper hand off of the ground and place the sole of your foot versus the wall greater than your hips. Press your foot into the wall to provide you enough take advantage of to do the same with your 2nd leg. Walk both feet up, keeping your arms directly till you can correct your legs. Keep the feet hip-width apart and remain below. This is a substantial achievement and commonly quite frightening. Don’t forget the rotation of your arms to keep you steady and a deep push into the wall with both feet to glue them into location. The thighs inside rotate (upper inner thighs down) to offer you area in your lower back.

Step 3:

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Continuing on from Step 2, lift one leg up and back into the air and hold it there. Keep it as straight and active as possible. Turn your gaze toward the wall where your feet started. This will certainly trigger a Scorpion Pose feeling in your chest and assistance offer you the counter balance to kick over. This is the point when the arms like to provide, so take a minute to renew the dedication to firm your upper outer arms in, and keep in mind: No flexing in the elbows.

Step 4:

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Keep the leading leg extending up and active as you flex the knee of the leg still at the wall. Gently dig your finger pads into your mat as you kick far from the wall. Drive your straight leg down to the ground, and follow with the 2nd leg to land in a Standing Forward Fold. As soon as you get there, breathe, dangle, and relax!

Next time: Part II.