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In 2016 I talked with my students about, and practiced, building a strong foundation in each of our postures. In 2017, we are going to take the foundations we built and create beautiful transitions! Here is an example of a vinyasa I will be teaching in new year!

Taking Vinyasa from Headstand:

The best variation of headstand to learn jumping back from is tripod. Set your foundation in tripod by pressing into the knuckles of your hands taking the pressure out of your wrist (or think about lifting your fingers off the ground). Draw your elbows towards each other; as this happens, draw your shoulder blades together down your back. Ideally you will engage each of these alignments at the same time, but if not try engaging each one individually.

You have two options for you set up for jumping back

  1. Pike position: keeping the strong foundation in the above step, next you will lower your legs parallel with the floor. If you have a tight lower back or tight hamstrings (like I do in the picture) you can bend your knees. Bring your legs parallel with the floor and shift your hips towards the back of your mat. Hold for 5 breaths.
  2. Touch up position: keeping the strong foundation from step 1 and lower your feet until there are a couple of inches off the ground and hold for 5 breaths.

The Descent!
Jumping back from pike position or touch up position you want to land into Chaturanga and not high plank. Your arms are already in your perfect Chaturanga position! To descend, don’t slide your head off the ground as your feet fall! Try to lift your head off the ground up to possibly 1 inch! Use your strength to move into Chaturanga with control.
Questions? Don’t hesitate to ask!

My 2017 Teaching schedule

Sunday
9am @ Beloved Yoga Reston
1045am @ East Meets West Yoga

Click here for information on my upcoming workshops (more are in the works for this year!)

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