*Pose Lab: Side Crow

00:42:21
https://www.youtube.com/watch?v=cVRtRLuB52k

Ringkasan

TLDRVideyo a ofri konnen sou poz side crow (parshva bakasana), ki enplike fòs ak fleksibilite. Yo esplike teknik preparasyon yo, kondisyon fizik, ak erè komen yo, ansanm ak antre ak pozisyon ki enpòtan pou akonplisman poz sa a. Yo diskite sou itilizasyon fòs abductors ak adductors yo, ak kijan sa a ka pèmèt itilizatè a jere pi byen poz la. Li gen ladan tou konsèy sou chofe ak preparasyon anvan pou adrese difikilte yo ak asire yon pratik ki san danje.

Takeaways

  • 🧘‍♂️ Side crow se yon poz defi ki mande pou fòs ak fleksibilite.
  • 💪 Sa a enplike fòs abductor ak adductor pou stabilize kò a.
  • 🌟 Li enpòtan pou chofe ak lòt poz tankou twisting chair.
  • 📝 Fè pratik sou tèren an epi itilize blòk pou sipò.
  • 🔑 Aliman l'apwofondi konesans sou kò a nan poz la.

Garis waktu

  • 00:00:00 - 00:05:00

    Video a prezante poz "side crow" ki rele tou "parshva bakasana" ak plizyè fason pou fè li. Vann an premye se pou devlope fòs nan misk abductors yo ki sitiye sou tèt mwayen janm yo, sa ki fasilite konvètisman nan poz la. Si gen mank de fòs nan misk sa yo, sa ka fè li pi difisil pou antre nan poz la. Fòs nan misk forearm ak flexors nan pòv yo enpòtan tou pou anpeche tonbe sou devan, pandan y ap sipòte lòt misk nan tèt ak zepòl la.

  • 00:05:00 - 00:10:00

    Nan poz sa a, gen yon bezwen pou fòs nan misk serratus anterior, misk oblique yo ak rotators kolon yo. Poz sa a gen ladann eleman fleksibilite tankou obliques, misk gluteus yo, ak distans yo ak espas vètebral yo. Misk rhomboids yo bezwen fleksibilite espesyalman sou bò ki bay pwa, ki anjeneral aji nan absese pa rale zepòl la tounen.

  • 00:10:00 - 00:15:00

    Gen kèk dyagnostik ak kondisyon ki ta ka kontrè ak poz sa a tankou blesi nan pòv, zepòl, ak do ba, osi byen ke pandan gwosès. Li rekòmande pou itilize yon bolstè oswa kousen pou plis sipò ak sekirite nan poz sa a.

  • 00:15:00 - 00:20:00

    Pou aliman, men yo loko pi laj pase zepòl yo; sa a pèmèt zepòl yo pou yo deplase pi byen, sa ki fè li pi aksesib. Pozisyon total la kapab enpak balans lan, kidonk, avèk aparèy ki sipòte yo, ou ka leve ranch yo pi wo a zepòl.

  • 00:20:00 - 00:25:00

    Gen kèk modifikasyon ki konsidere tankou sèvi ak blòk ant janm yo oswa sèvi ak mantwa pou sipòte ak konprese. Anplis sa, chita sou miray la oswa itilize yon miray kapab yon gwo lide pou mete kò a an poz avant ou fè balans la.

  • 00:25:00 - 00:30:00

    Nan videyo a, pratik lan li ap montre bay chauf pou poz sa a, ki gen ladan revolved chair ak lòt variantes ak yo aji sou ajisteman yo egzije pandan y ap fè sa. Moun ki nouvo ka wè diferans ki genyen entre poz differans ak poz yo ki rele parshva bakasana.

  • 00:30:00 - 00:35:00

    Pratik la fini ak yon enfòmasyon sou fè side crow avèk fòs abductors ak adductors ki gen yon enpak sou poz sa a. Moun k ap pratike ka kolabore sou sa ak diferan ang, yo pral bati sou konpreyansyon total la, ki fè yo jwenn yon aksè pi bon nan kò yo ak fo yo nan pozisyon sa a.

  • 00:35:00 - 00:42:21

    Mèsi pou vizyone videyo a, ki pote anpil konprann sou metòd ak teknik sa yo. Kòz supèrb ak pratik sa a ap mennen demi towa sou pòz sa a e tout sa ki enplike ladan.

Tampilkan lebih banyak

Peta Pikiran

Video Tanya Jawab

  • Ki sa ki poz sa a rele?

    Poz la rele side crow (parshva bakasana).

  • Ki kondisyon ki ka limite kapasite pou fè poz sa a?

    Kondisyon fizik tankou blesi nan ponyèt, zepòl, do ba, ak gwosès ka limite kapasite pou fè poz sa a.

  • Ki jan mwen ka prepare pou side crow?

    Ou ka fè kèk poz preparasyon tankou twisting chair oswa revolved high lunge.

  • Ki fòs ki nesesè pou reyalize poz sa a?

    Fòs ki nesesè yo enkli fòs nan abductor, psoas, serratus anterior, ak muclè zepòl.

  • Ki benediksyon ki genyen nan poz sa a?

    Poz sa a amelyore konsyans kò, fòs nan zepòl, ak fleksibilite.

  • Ki teknik ki ka fasilite poz sa a?

    Sèvi ak yon bòl oswa kousen anvan pou sipòte tèt ou pandan ou pratike.

  • Ki erè ki komen pandan pratik poz sa a?

    Komen erè yo enkli kenbe zepòl yo twò ba oswa pozisyon zepòl ki pa apwopriye.

  • Ki wòl yo jwe nan abductor ak adductor nan poz sa a?

    Abductor yo bezwen fòs pou leve ranch yo, pandan adductor yo pèmèt mouvman nan poz la.

  • Ki poz ki bon pou chofe pou side crow?

    Twisting chair se yon bon poz pou chofe anvan ou eseye side crow.

  • Kouman mwen ka amelyore kapasite mwen pou fè poz sa a?

    Sèvi ak estrateji pratik ki gen ladan sèvi ak blòk, mantalman imajine poz la, ak amelyore fòs abdominals ak zepòl.

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Teks
en
Gulir Otomatis:
  • 00:00:02
    [Music]
  • 00:00:13
    hello and welcome back to the pose lab
  • 00:00:15
    today we're going to get into
  • 00:00:16
    a pose called side crow parshva bakasana
  • 00:00:20
    and this pose is super exciting because
  • 00:00:23
    there are multiple ways of doing it
  • 00:00:24
    and i'm going to present a couple of
  • 00:00:26
    them to you and one of which
  • 00:00:28
    i find is pretty accessible for
  • 00:00:32
    most people if they build
  • 00:00:35
    a b ductus strength which is talking
  • 00:00:38
    about the outer hip
  • 00:00:39
    muscles of the so the outer hip muscles
  • 00:00:42
    the gluteus medius and the minimus
  • 00:00:44
    when they are active it seems to make a
  • 00:00:48
    a big difference for people getting into
  • 00:00:50
    the pose now that said
  • 00:00:52
    if the muscles are weak if the abductors
  • 00:00:55
    are weak getting into this pose
  • 00:00:57
    then it makes it a little bit
  • 00:00:58
    challenging now of course
  • 00:01:01
    um there is the as we went over in
  • 00:01:05
    bakasana
  • 00:01:06
    crow pose the required strength of the
  • 00:01:09
    forearm muscles
  • 00:01:10
    and you know the flexors of the wrist
  • 00:01:12
    sorry the ones that go all the way to
  • 00:01:14
    the fingers
  • 00:01:15
    especially those are your breaks that
  • 00:01:17
    stop you from falling forward
  • 00:01:19
    and of course we're gonna need strength
  • 00:01:21
    upper body strength of
  • 00:01:22
    the serratus anterior the pro traction
  • 00:01:25
    in order to have
  • 00:01:26
    lift off and lightness now
  • 00:01:29
    bakasana that video is meant as the
  • 00:01:32
    foundation and we want to make sure
  • 00:01:34
    as you're watching these that you have
  • 00:01:36
    your foundation set
  • 00:01:37
    and hopefully as we add on postures they
  • 00:01:40
    become
  • 00:01:40
    a little bit more accessible to you
  • 00:01:42
    however
  • 00:01:43
    you'll get a lot of benefits even if you
  • 00:01:45
    can't fly
  • 00:01:47
    meaning you can't lift your feet up off
  • 00:01:49
    the ground you get a lot of benefits
  • 00:01:51
    from studying the posture without even
  • 00:01:53
    having to do the final pose
  • 00:01:55
    and that to me is the purpose of this
  • 00:01:58
    whole thing anyway
  • 00:01:59
    why we have a peak pose not so that we
  • 00:02:02
    can attain it
  • 00:02:03
    and you know check the box for our ego
  • 00:02:05
    but rather so that we have a path to
  • 00:02:07
    walk upon
  • 00:02:08
    in order to organize ourselves and our
  • 00:02:11
    physical form
  • 00:02:13
    in a in a path in a direction so that we
  • 00:02:16
    start to develop a better understanding
  • 00:02:18
    of our physical body
  • 00:02:19
    that is the goal the peak the real peak
  • 00:02:22
    is
  • 00:02:22
    body awareness however arm balances
  • 00:02:26
    in the physical practice of asana really
  • 00:02:28
    present us with
  • 00:02:29
    a great opportunity to map out a
  • 00:02:32
    structure for our students
  • 00:02:34
    and the reason why is because they're
  • 00:02:36
    fairly high on the attainability list
  • 00:02:39
    like
  • 00:02:39
    uh i guess low less attainable they're
  • 00:02:42
    less attainable for most people
  • 00:02:44
    that means you have the potential to
  • 00:02:46
    have a lot of different
  • 00:02:48
    um lead up postures and you'll see in
  • 00:02:50
    chromatic level one we talk about
  • 00:02:52
    um layering postures postures that lead
  • 00:02:55
    up
  • 00:02:55
    to the peak pose and
  • 00:02:58
    so we want to be able to uh
  • 00:03:02
    maybe have enough understanding of arm
  • 00:03:04
    balances in order to use them as peak
  • 00:03:06
    postures
  • 00:03:07
    doesn't mean that we have to be able to
  • 00:03:08
    even do them we could just use them as a
  • 00:03:10
    basis
  • 00:03:11
    for uh creating sequences so let's get
  • 00:03:14
    into
  • 00:03:14
    parshva bakasana side crow
  • 00:03:23
    and the required flexibility because it
  • 00:03:25
    is a twist
  • 00:03:26
    is the obliques the gluteus muscles
  • 00:03:31
    uh because the hips are in flexion
  • 00:03:34
    spinal extensors
  • 00:03:35
    because you are in more or less a
  • 00:03:38
    rounded position
  • 00:03:40
    you could argue that i and i would you
  • 00:03:42
    know depending on the shape because some
  • 00:03:44
    people are going to be more
  • 00:03:45
    in a backbend position and that's cool
  • 00:03:47
    too or a neutral spine
  • 00:03:51
    but the spinal rotators for sure because
  • 00:03:54
    it is a twist
  • 00:03:55
    have to be flexible and i wrote down the
  • 00:03:58
    rhomboids
  • 00:03:59
    particularly of one
  • 00:04:02
    side so if you're twisting
  • 00:04:05
    to the if your knees are facing
  • 00:04:09
    i'm mirroring i'll mirror you okay so if
  • 00:04:11
    your knees are facing to the right right
  • 00:04:13
    and you've got your right elbow going on
  • 00:04:16
    so that would mean you're twisting to
  • 00:04:17
    your left
  • 00:04:18
    then it would be the shoulder blade that
  • 00:04:22
    the knee is on in this case
  • 00:04:25
    um well i'll stop mirroring for a second
  • 00:04:28
    so i'll go from the side and make it
  • 00:04:29
    easier for us to communicate
  • 00:04:31
    the knees are on my left arm my
  • 00:04:34
    torso is twisted to the right my knees
  • 00:04:36
    are twisted to the left right that's
  • 00:04:38
    what makes it a twist
  • 00:04:39
    so whatever side my knees are on
  • 00:04:43
    the rhomboids on that side meaning the
  • 00:04:45
    muscles that
  • 00:04:46
    sep sorry the muscles that retract the
  • 00:04:48
    scapula
  • 00:04:49
    those muscles have to be
  • 00:04:52
    flexible because that side especially
  • 00:04:56
    is pushing okay
  • 00:05:00
    that side is the has the most weight
  • 00:05:03
    bearing
  • 00:05:04
    and you're going to be pushing from the
  • 00:05:06
    strength of your serratus anterior
  • 00:05:08
    now the other side
  • 00:05:13
    you can actually use your rhomboids
  • 00:05:17
    and activate them in order to level out
  • 00:05:20
    the shoulder
  • 00:05:21
    against the twist of the spine so the
  • 00:05:23
    spine starts to twist right
  • 00:05:24
    if you pull your shoulder back it'll
  • 00:05:26
    level out the shoulders
  • 00:05:28
    it's not the end of the world this
  • 00:05:29
    shoulder is dipped so much but it does
  • 00:05:31
    put some strain on the
  • 00:05:33
    um the trapezius muscle you know and
  • 00:05:36
    can pull people's neck out of alignment
  • 00:05:38
    so
  • 00:05:39
    and and maybe not but it just depends on
  • 00:05:42
    the person
  • 00:05:43
    but pulling that shoulder up and back it
  • 00:05:46
    does present a great opportunity
  • 00:05:47
    to strengthen the rhomboids of the
  • 00:05:50
    opposite side so if the knees are
  • 00:05:51
    on the arm that arm needs to protract
  • 00:05:55
    and that will stretch the rhomboids on
  • 00:05:58
    that side
  • 00:05:59
    on the other arm if you retract the
  • 00:06:02
    scapula
  • 00:06:02
    you're going to strengthen the rhomboids
  • 00:06:04
    on that side serratus is still
  • 00:06:06
    active of course on both sides all right
  • 00:06:08
    let's keep going
  • 00:06:15
    required strength we have the serratus
  • 00:06:18
    anterior
  • 00:06:19
    oblique muscles the spinal rotators
  • 00:06:24
    the psoas and hip flexors triceps
  • 00:06:27
    flexors of the wrist hamstrings
  • 00:06:31
    to keep the heels close to the buttocks
  • 00:06:32
    if you're doing that variation
  • 00:06:34
    and there's a mistake in the manual that
  • 00:06:37
    you probably downloaded it's abductor
  • 00:06:38
    muscles
  • 00:06:39
    that need to be strong the adductor is
  • 00:06:42
    flexible if you're taking your knees
  • 00:06:44
    apart but the ab
  • 00:06:46
    ductors are what need strength okay
  • 00:06:49
    contraindications
  • 00:06:57
    we have wrist shoulder low back injury
  • 00:06:59
    pregnancy
  • 00:07:01
    um because you're twisting uh
  • 00:07:04
    you know and it's just dangerous because
  • 00:07:07
    you're
  • 00:07:08
    leaning forward towards your face so uh
  • 00:07:10
    great to have a bolster nearby i'm sure
  • 00:07:12
    but then the props and modifications
  • 00:07:14
    no i didn't so add that to the props and
  • 00:07:16
    modifications you can bolster in front
  • 00:07:18
    of your face or a couch cushion is even
  • 00:07:21
    better bigger
  • 00:07:22
    surface bigger cushiony surface in front
  • 00:07:24
    of you great
  • 00:07:39
    okay alignment points arms wider than
  • 00:07:41
    shoulders
  • 00:07:42
    this is key because when your arms are
  • 00:07:44
    narrow the ability to twist
  • 00:07:46
    is not going to be very uh accessible so
  • 00:07:49
    arms wider
  • 00:07:51
    and that will allow for your shoulder
  • 00:07:52
    blades to move more if your arms are
  • 00:07:54
    narrow
  • 00:07:55
    try it like your shoulder blades can't
  • 00:07:57
    move as much if your arms are wider
  • 00:07:59
    one can protract one can retract easier
  • 00:08:04
    than the other this is like the i feel
  • 00:08:07
    like there was a karate kid scene
  • 00:08:11
    okay anyway so 11 points arms wider than
  • 00:08:15
    shoulders
  • 00:08:16
    knees on upper tricep squeeze legs
  • 00:08:19
    together
  • 00:08:20
    and press them into your arms so that's
  • 00:08:22
    a one variation that's the more
  • 00:08:24
    traditional where the legs are together
  • 00:08:26
    if you're doing variation b press the
  • 00:08:29
    bottom knee down
  • 00:08:31
    and lift the top leg up
  • 00:08:34
    i'll show you that grip the ground with
  • 00:08:37
    your fingers those are your breaks
  • 00:08:39
    lift hips as well uh well above
  • 00:08:42
    elbow height so hips should be above
  • 00:08:46
    your knees and that transfers the weight
  • 00:08:49
    towards your fingers more if your hips
  • 00:08:50
    are lower
  • 00:08:52
    um then your knees or your elbows for
  • 00:08:54
    that matter
  • 00:08:55
    then you'll always be falling onto your
  • 00:08:58
    feet you'll always
  • 00:09:00
    um be grounded on the hip side on the
  • 00:09:04
    feet side
  • 00:09:04
    you won't be grounded in the hand side
  • 00:09:06
    of the ground and the hip side if your
  • 00:09:07
    hips are low
  • 00:09:08
    it's just heavy it's just the weight
  • 00:09:10
    transfer the higher up your hips go the
  • 00:09:12
    more weight goes forward in your fingers
  • 00:09:13
    the easier it will be to balance
  • 00:09:15
    um separate the i wrote separate
  • 00:09:18
    shoulder blades
  • 00:09:19
    separate your actively separate your
  • 00:09:23
    shoulder blades so use your serratus
  • 00:09:24
    anterior
  • 00:09:25
    but also on that far arm so if you're
  • 00:09:28
    bearing weight on the left arm
  • 00:09:30
    pull your right shoulder blade back in
  • 00:09:32
    order to
  • 00:09:33
    um you still have serratus active
  • 00:09:36
    you're using your rhomboids against the
  • 00:09:38
    serratus so they're both working
  • 00:09:40
    together
  • 00:09:41
    um they're co-activating opposing each
  • 00:09:43
    other
  • 00:09:45
    a better way of saying that would be the
  • 00:09:47
    alignment
  • 00:09:48
    is that your shoulder blade is back and
  • 00:09:51
    then your muscle activation
  • 00:09:53
    is to push okay
  • 00:09:57
    common patterns
  • 00:10:08
    arm's too narrow which puts stress on
  • 00:10:10
    the shoulder joint and reduces power
  • 00:10:13
    also makes it hard to twist as i
  • 00:10:15
    mentioned
  • 00:10:17
    and also likely to put
  • 00:10:22
    pressure on the outer wrist because your
  • 00:10:23
    elbows will wing out as a result
  • 00:10:25
    putting pressure on the outside of the
  • 00:10:28
    wrist
  • 00:10:31
    then we've got hips resting on the arm
  • 00:10:34
    to start um start them with lip
  • 00:10:37
    lip start lifted hips um keep them up
  • 00:10:41
    so a lot of times there's a break dancer
  • 00:10:43
    variation that people have learned where
  • 00:10:45
    they put the hip
  • 00:10:46
    on the arm like this which is fine
  • 00:10:50
    requires very little strength and you
  • 00:10:53
    can kind of
  • 00:10:55
    rest in that pose making it
  • 00:10:58
    much more accessible for someone that
  • 00:11:01
    is say a beginner you can give them a
  • 00:11:04
    bit of empowerment
  • 00:11:05
    if you want to try that variation
  • 00:11:08
    however if you're
  • 00:11:10
    looking to kind of access
  • 00:11:13
    greater strength of your hips core upper
  • 00:11:16
    body
  • 00:11:16
    and resting your weight on your bones
  • 00:11:19
    may not be the best option for you not
  • 00:11:22
    saying not to use that variation
  • 00:11:24
    it's a it's a great beginner variation i
  • 00:11:27
    personally
  • 00:11:28
    prefer to teach the lifted hip variation
  • 00:11:32
    because it's going to directly translate
  • 00:11:34
    to multiple other postures such as
  • 00:11:37
    ekapatakunyasana
  • 00:11:38
    1 where you would extend the back leg up
  • 00:11:42
    and also when you do it this way
  • 00:11:45
    it's very little twist in the spine
  • 00:11:49
    it is a twist but you're most likely
  • 00:11:51
    doing the twist just by
  • 00:11:53
    kind of if you look at the shoulders in
  • 00:11:56
    other words
  • 00:11:57
    it's just it's a nice beginner approach
  • 00:11:59
    it's like
  • 00:12:02
    the equivalent i would say of doing um
  • 00:12:06
    handstand at the wall it's a great
  • 00:12:09
    approach most people can't
  • 00:12:10
    most of you probably cannot do a
  • 00:12:12
    handstand in the middle of the room
  • 00:12:14
    so you could use a wall in order to
  • 00:12:16
    teach handstand at a wall
  • 00:12:18
    if you could do a handstand at the wall
  • 00:12:19
    then you can teach handstand at the wall
  • 00:12:21
    right and it gives everybody empowerment
  • 00:12:22
    we go upside
  • 00:12:23
    down and we can start working a little
  • 00:12:25
    bit by little on
  • 00:12:26
    certain aspects of handstand without the
  • 00:12:29
    fear of
  • 00:12:30
    falling over or leaves less fear without
  • 00:12:32
    the danger the risk
  • 00:12:34
    right so it's a great uh option if
  • 00:12:36
    you're teaching handstand in this case
  • 00:12:38
    for side crow um you could use it
  • 00:12:42
    for more beginner students by putting
  • 00:12:44
    the elbow on
  • 00:12:45
    the hip however i do find um
  • 00:12:49
    though it might be humbling at first not
  • 00:12:50
    to get into the pose i like to teach
  • 00:12:53
    people the biomechanics and the muscular
  • 00:12:55
    activation that they
  • 00:12:56
    they're required and say you know what
  • 00:12:58
    just keep your feet on the ground
  • 00:12:59
    but get the shape and then by getting
  • 00:13:02
    the shape
  • 00:13:03
    you're gonna start to tone muscles
  • 00:13:05
    appropriately then all that's left is as
  • 00:13:07
    the muscles get stronger
  • 00:13:08
    it's just a little bit more leaning in
  • 00:13:10
    order to lift the feet up off the ground
  • 00:13:12
    okay so multiple uh variations upside
  • 00:13:15
    crowd that variation with the hip
  • 00:13:17
    is one that uh you'll pick and choose
  • 00:13:21
    okay um so lastly common pattern one
  • 00:13:25
    shoulder is dropped
  • 00:13:26
    and i already went over that pull the
  • 00:13:28
    shoulder head back
  • 00:13:30
    um yeah
  • 00:13:39
    i'm just saying what it says here um
  • 00:13:40
    start with knees facing forward
  • 00:13:42
    and and rounding the back um
  • 00:13:45
    less less of a twist yeah i guess okay
  • 00:13:48
    makes sense the reason i wrote that was
  • 00:13:50
    because if you face your
  • 00:13:53
    if you twist a lot in the pose this
  • 00:13:56
    shoulder is
  • 00:13:57
    likely going to drop more because
  • 00:14:00
    most of us don't have a deep twist in
  • 00:14:02
    the spine it
  • 00:14:04
    so i said instead the knees facing
  • 00:14:06
    sideways
  • 00:14:07
    turn the knees forward it will be less
  • 00:14:09
    of a twist
  • 00:14:12
    and less likely that the shoulder is
  • 00:14:14
    going to dip down uh
  • 00:14:16
    and punch forward okay
  • 00:14:20
    you know that i did say it's probably
  • 00:14:22
    gonna be fine maybe have a little neck
  • 00:14:24
    uh soreness afterwards i can feel it in
  • 00:14:27
    my trap
  • 00:14:27
    already getting cranky about that but
  • 00:14:31
    some um people with more less stable
  • 00:14:35
    glenohumeral joints might feel a lot of
  • 00:14:37
    pressure in the anterior
  • 00:14:39
    set portion of the ligaments here
  • 00:14:43
    and that could cause uh some
  • 00:14:48
    a little bit of instability in the joint
  • 00:14:50
    more instability by pressing the head of
  • 00:14:52
    the shoulder forward so keeping it back
  • 00:14:54
    might be might be a good idea
  • 00:15:09
    okay props and modifications for this
  • 00:15:11
    pose feet on a block to start
  • 00:15:13
    great one block between the thighs or
  • 00:15:16
    shins that will help you with the
  • 00:15:17
    adductor strength we're going to go over
  • 00:15:19
    that and legs abducted
  • 00:15:20
    so that's the opposite variation we're
  • 00:15:22
    gonna go over both variations
  • 00:15:24
    see which one calls to you what makes
  • 00:15:25
    more sense meaning squeeze the legs in
  • 00:15:27
    or push the legs apart
  • 00:15:29
    i like them both and i think
  • 00:15:33
    it gives me access to the posture one
  • 00:15:34
    way or another whether i'm choosing to
  • 00:15:37
    activate my adductors or av doctors
  • 00:15:39
    there's also a third variation that i
  • 00:15:41
    really like which is
  • 00:15:42
    focusing on hip flexor strength i do
  • 00:15:45
    that a lot in the fire line
  • 00:15:46
    where we pull the knees up the arm and
  • 00:15:49
    that activates
  • 00:15:50
    the deep core muscles i like that as
  • 00:15:52
    well all right so let's get started
  • 00:15:55
    in parsha pakasana i think it's fairly
  • 00:15:58
    obvious to say
  • 00:15:59
    that a great warm-up posture would be
  • 00:16:01
    twisting
  • 00:16:02
    crow or revolved sorry not twisting crow
  • 00:16:06
    twisting chair revolved uh uttakatasana
  • 00:16:10
    uttakatasana and you can do it two ways
  • 00:16:13
    you can do it with your knees together
  • 00:16:15
    and you can do it with your legs apart
  • 00:16:18
    we could also use a block here
  • 00:16:20
    so let's start with the block squeeze
  • 00:16:22
    the block between your shins
  • 00:16:24
    you know what let's actually for more
  • 00:16:26
    kinesthetic place it up by the inner
  • 00:16:28
    thighs
  • 00:16:29
    this will be easier because when you do
  • 00:16:30
    side crow i think it's easier to have
  • 00:16:32
    the block
  • 00:16:33
    between the inner thighs than it is by
  • 00:16:35
    the shins so
  • 00:16:36
    we squeeze the block between our inner
  • 00:16:40
    thighs
  • 00:16:41
    and sit back and
  • 00:16:44
    down back and down now here's the thing
  • 00:16:47
    we gotta
  • 00:16:48
    thinking of this posture as a arm
  • 00:16:50
    balance so
  • 00:16:52
    you know you can come down here for a
  • 00:16:53
    twist but if you just
  • 00:16:55
    kind of use your arms to twist it's not
  • 00:16:58
    going to give the strength in the core
  • 00:16:59
    that's required when we
  • 00:17:01
    flip it right because you don't have
  • 00:17:02
    that same ability with the legs
  • 00:17:04
    if the arms are fixed you don't have the
  • 00:17:06
    mobility of your shoulders to create the
  • 00:17:08
    twist
  • 00:17:08
    so we sit down and we create the twist
  • 00:17:12
    by
  • 00:17:12
    rounding the upper back you can get down
  • 00:17:16
    there
  • 00:17:16
    and form the twist and then just lean
  • 00:17:18
    back a little bit now what i like to do
  • 00:17:20
    i'm going to come to the side a little
  • 00:17:21
    bit is squeeze the block with my legs
  • 00:17:24
    and then open the hands as if i'm doing
  • 00:17:27
    an arm balance
  • 00:17:28
    on a side wall so you can find a wall
  • 00:17:30
    even and put your hands
  • 00:17:31
    on the wall in order to simulate what it
  • 00:17:34
    would be like to do
  • 00:17:36
    the arm balance any sort of imprinting
  • 00:17:38
    as i call it
  • 00:17:39
    imprinting the shape into the body
  • 00:17:42
    really helps
  • 00:17:43
    so you know twisting here but imprinting
  • 00:17:45
    the arm balance shape
  • 00:17:46
    now usually when i teach this people do
  • 00:17:48
    something like this
  • 00:17:50
    okay the wall is here
  • 00:17:54
    so you bring the arms into the imaginary
  • 00:17:56
    wall i
  • 00:17:57
    do recommend having a wall and trying it
  • 00:17:59
    out okay so
  • 00:18:00
    you you can experience it now let's try
  • 00:18:03
    it
  • 00:18:04
    with this shoulder retract
  • 00:18:07
    the scapula with this shoulder the
  • 00:18:09
    bottom shoulder
  • 00:18:11
    protract push top shoulder retracts
  • 00:18:14
    bottom shoulder pro tracks that's going
  • 00:18:16
    to really simulate
  • 00:18:18
    okay come on out that's going to
  • 00:18:21
    simulate
  • 00:18:22
    that action as you need to do
  • 00:18:25
    in your side crop cool hopefully what
  • 00:18:28
    you started to feel is some oblique
  • 00:18:29
    activation
  • 00:18:30
    in your core if you didn't feel that
  • 00:18:32
    that means you're still uh
  • 00:18:34
    either resting on your thigh or not or
  • 00:18:36
    using your shoulder muscles too much to
  • 00:18:38
    twist
  • 00:18:38
    not enough activation in the core
  • 00:18:41
    abdominals
  • 00:18:42
    so one thing you can think about is
  • 00:18:44
    twisting
  • 00:18:47
    from the midsection okay like
  • 00:18:50
    actively thinking about the belly
  • 00:18:52
    rotating might help you
  • 00:18:54
    another thing you could do is lift the
  • 00:18:56
    elbow up off of the thigh and see if you
  • 00:18:58
    can maintain the twist
  • 00:18:59
    okay so let's try this on the other side
  • 00:19:02
    sit back and down squeeze the block and
  • 00:19:05
    take your twist
  • 00:19:06
    now you can take your twist but then you
  • 00:19:08
    know once you get into it
  • 00:19:10
    maybe you stay there for a moment to let
  • 00:19:12
    the body
  • 00:19:14
    feel the imprint of the shape then see
  • 00:19:16
    if you can round your upper back
  • 00:19:17
    slightly
  • 00:19:18
    and maybe lift your elbow up and see if
  • 00:19:19
    you can maintain the twist you see that
  • 00:19:22
    okay pull the top shoulder back and then
  • 00:19:25
    widen your hands as if you're doing an
  • 00:19:26
    arm balance
  • 00:19:28
    okay miming the wall the top shoulder
  • 00:19:32
    pulls back while the bottom hand pushes
  • 00:19:36
    forward
  • 00:19:37
    from the shoulder blade
  • 00:19:41
    so top shoulder and belly pulls back
  • 00:19:44
    ribs pull back while the shoulder pulls
  • 00:19:45
    back that's going to increase the twist
  • 00:19:47
    now squeeze the block while you're doing
  • 00:19:49
    this
  • 00:19:51
    and the bottom shoulder pushes forward
  • 00:19:54
    so this this hand i'm trying to push
  • 00:19:56
    this way without straightening the elbow
  • 00:19:58
    that's not the action i'm trying to push
  • 00:20:01
    from see i'm trying to push this way not
  • 00:20:05
    this way that's coming all the way up
  • 00:20:09
    from the shoulder even from the spine
  • 00:20:11
    from my core
  • 00:20:12
    to the shoulder blade see the cord the
  • 00:20:14
    shoulder blade is all pushing from the
  • 00:20:16
    bottom arm
  • 00:20:17
    where the top arm is pulling back a
  • 00:20:19
    little bit
  • 00:20:22
    squeeze the block i was noticing that i
  • 00:20:24
    was starting to rotate the knees a
  • 00:20:26
    little bit so pull
  • 00:20:27
    the hips back
  • 00:20:31
    okay and then come on done woohoo
  • 00:20:35
    yes obliques feeling good
  • 00:20:40
    all right so that's a a really great
  • 00:20:42
    setup a great warm-up
  • 00:20:43
    of course we can do the same similar
  • 00:20:46
    posture
  • 00:20:47
    revolved high lunge is a great option
  • 00:20:52
    and i personally again talking about
  • 00:20:54
    imprinting
  • 00:20:55
    the shape oftentimes if i'm teaching
  • 00:20:58
    this arm balance
  • 00:21:01
    and take it or leave it but i really
  • 00:21:03
    like to
  • 00:21:05
    imprint the shape okay so you can
  • 00:21:09
    just do the shape do the pose here it is
  • 00:21:12
    and then you can imprint it
  • 00:21:14
    yeah it's hard to verbally cue that so i
  • 00:21:17
    usually visually show
  • 00:21:19
    what it will be like because people do
  • 00:21:21
    this all the time so here you are
  • 00:21:23
    but if you have a wall see how i lifted
  • 00:21:26
    my
  • 00:21:26
    lift your elbow up just to make sure
  • 00:21:28
    you're still twisting if you have a wall
  • 00:21:29
    here you can really
  • 00:21:30
    feel right it's great opportunity to do
  • 00:21:34
    a bunch of postures at the wall
  • 00:21:35
    make it a little bit more of a workshop
  • 00:21:38
    okay let's do the other side
  • 00:21:42
    now i'm not showing so much at the wall
  • 00:21:44
    just because the camera angle doesn't
  • 00:21:45
    capture it as well but i'll show this
  • 00:21:47
    one
  • 00:21:47
    where i put my hands on the wall okay so
  • 00:21:52
    around a twist first take the regular
  • 00:21:56
    a little bit more passive okay so you
  • 00:21:58
    can let your body kind of warm up to it
  • 00:22:02
    and then start to spread the palms i'm a
  • 00:22:05
    little far away from the wall so i'm
  • 00:22:06
    gonna get a little closer
  • 00:22:08
    and use the wall as your reference of
  • 00:22:10
    what it'll be like grip your fingers
  • 00:22:11
    into the wall
  • 00:22:15
    try to lift the bottom elbow up a little
  • 00:22:17
    bit
  • 00:22:20
    top shoulder pulls back bottom shoulder
  • 00:22:23
    pushes into the wall
  • 00:22:25
    now what's really cool about this is if
  • 00:22:26
    you press your you know if you're using
  • 00:22:28
    the wall
  • 00:22:29
    press your bottom knee into the elbow so
  • 00:22:32
    you're going to activate your abductors
  • 00:22:33
    of the bottom knee
  • 00:22:39
    okay so what i mean by that is press the
  • 00:22:42
    knee out into the elbow
  • 00:22:43
    and you get your abductors warmed up
  • 00:22:46
    which will imprint
  • 00:22:46
    the second shape of side crow that i'm
  • 00:22:49
    going to show you which is the knees
  • 00:22:50
    apart
  • 00:22:52
    if you're choosing that's another great
  • 00:22:54
    option
  • 00:22:56
    okay now let's do um sidecrew
  • 00:22:59
    on our back i love doing postures like
  • 00:23:02
    supine versions of it
  • 00:23:03
    one of the reasons i love the postures
  • 00:23:05
    on the back the supine variations
  • 00:23:08
    is that you've got this opportunity that
  • 00:23:11
    since you're probably offering an
  • 00:23:13
    all-level experience with multiple
  • 00:23:15
    different humans in the room
  • 00:23:16
    and capabilities if the
  • 00:23:19
    student is really not ready for doing
  • 00:23:22
    the full arm balance
  • 00:23:23
    they can come back to the suit bind
  • 00:23:25
    variation and work on it
  • 00:23:26
    the supine variations are often
  • 00:23:28
    muscularly more challenging
  • 00:23:30
    awareness require requires a tremendous
  • 00:23:32
    amount of awareness of the core
  • 00:23:34
    because of the relationship to gravity
  • 00:23:37
    so it helps really imprint the shape
  • 00:23:39
    builds strength but at the same time
  • 00:23:42
    minimizes
  • 00:23:43
    risk which is awesome so we can do a
  • 00:23:46
    number of variations you put the block
  • 00:23:48
    between your thighs
  • 00:23:52
    now here's the hard part is first you
  • 00:23:55
    can just teach how to twist
  • 00:23:57
    by bringing the knees towards opposite
  • 00:24:02
    armpit
  • 00:24:04
    without falling i i like
  • 00:24:08
    arm variations even if you
  • 00:24:13
    stuff you know let the hands go that way
  • 00:24:16
    you can't use your shoulders
  • 00:24:19
    this is a really nice variation so you
  • 00:24:22
    can
  • 00:24:22
    increase the hip
  • 00:24:27
    and so you just go knee to elbow
  • 00:24:33
    try to lift the pelvis a little off the
  • 00:24:35
    ground
  • 00:24:38
    increase the range if you like
  • 00:24:48
    oh
  • 00:24:49
    [Laughter]
  • 00:24:52
    it is a it is a struggle on the balance
  • 00:24:54
    there um okay so now
  • 00:24:58
    with that let's try to actually get the
  • 00:25:00
    full pose you know i like to do a little
  • 00:25:01
    range of motion sometimes
  • 00:25:03
    um just to help people kind of feel
  • 00:25:04
    where you know okay
  • 00:25:06
    let's just make it easy here you go
  • 00:25:10
    variation one okay variation
  • 00:25:14
    um variation two
  • 00:25:17
    is the one we just did
  • 00:25:23
    i really wish i had put a block i'm
  • 00:25:26
    sorry
  • 00:25:26
    hey yoga mat be below my hips right
  • 00:25:29
    about now
  • 00:25:31
    okay so variation two now variation
  • 00:25:33
    three
  • 00:25:34
    um is going to be to hold the posture
  • 00:25:38
    and actually do a little bit of a sit up
  • 00:25:39
    with that so
  • 00:25:41
    squeeze the block and then i do a sit up
  • 00:25:44
    and i try to get my outer elbow to the
  • 00:25:47
    outer
  • 00:25:48
    knee and hold i'll show you on this side
  • 00:25:53
    okay i imagine my hands are on the
  • 00:25:55
    ground
  • 00:25:56
    okay you can pull the heels a little to
  • 00:25:59
    your bum
  • 00:26:00
    as you pull the knees in tight it should
  • 00:26:02
    be intense
  • 00:26:05
    on the core
  • 00:26:10
    ah and i'm feeling i taught the
  • 00:26:13
    uh hip flexor uh
  • 00:26:17
    what's it called uh boat pose the other
  • 00:26:19
    day for everybody
  • 00:26:20
    um and so uh in the in the live training
  • 00:26:24
    so my core is really
  • 00:26:26
    weak on that so you've got three
  • 00:26:27
    variations
  • 00:26:29
    i'm feeling it already now of course
  • 00:26:31
    speaking of boat pose
  • 00:26:33
    we can do side crow here let's keep the
  • 00:26:35
    block between the legs why not use side
  • 00:26:38
    crow
  • 00:26:39
    in boat pose so you lift up so it's the
  • 00:26:41
    left hip you try to hike it up
  • 00:26:43
    and bring it towards the opposite elbow
  • 00:26:47
    and right elbow here
  • 00:26:51
    then the other side right hip tries to
  • 00:26:53
    lift up
  • 00:26:57
    other side see this
  • 00:27:00
    buttocks is up a little bit it's trying
  • 00:27:03
    to simulate a little more accurately
  • 00:27:05
    what the experience is like
  • 00:27:09
    i feel like interestingly enough i have
  • 00:27:11
    greater balance
  • 00:27:13
    on my left buttocks than my right let's
  • 00:27:14
    see what you feel
  • 00:27:20
    losing it
  • 00:27:30
    that's a fun one eh i enjoyed that
  • 00:27:33
    hopefully you enjoyed it as well
  • 00:27:35
    all right so let's um let's see we have
  • 00:27:38
    we have chair version
  • 00:27:40
    of side crow we did a lunge kind of
  • 00:27:41
    variation we did
  • 00:27:43
    supine variation and we did um
  • 00:27:46
    boat variation of side crow all
  • 00:27:49
    imprinting the same shape with the arms
  • 00:27:51
    that's my suggestion um
  • 00:27:55
    okay so now let's try side crow
  • 00:27:58
    preparation with the block between the
  • 00:28:00
    thighs
  • 00:28:02
    now again if you if you're new to this
  • 00:28:04
    at home put a couch cushion
  • 00:28:06
    in front of you since you're at home you
  • 00:28:08
    have that advantage if you're in a class
  • 00:28:10
    a
  • 00:28:10
    bolster and some blankets in front quite
  • 00:28:13
    nice
  • 00:28:15
    this variation is going to be adduction
  • 00:28:18
    squeezing the blocks
  • 00:28:19
    and trying to work into side crow this
  • 00:28:22
    way i'm going to show you from the front
  • 00:28:23
    side
  • 00:28:24
    hands are super wide and slightly turned
  • 00:28:26
    out you can just watch this round okay
  • 00:28:28
    the knees come to the elbow now i think
  • 00:28:31
    i mentioned this in the crow version
  • 00:28:33
    uh it's like dialing out like you're
  • 00:28:36
    opening two jars with your arms okay
  • 00:28:38
    so your hands try to dial out but it
  • 00:28:41
    comes
  • 00:28:42
    all the way at the glenohumeral joint
  • 00:28:44
    that the arms externally rotate
  • 00:28:46
    and that will bring the elbow in as a
  • 00:28:49
    result giving you a shelf
  • 00:28:51
    it's okay if the elbow starts winged out
  • 00:28:53
    it's fine as long as you
  • 00:28:54
    bring it back in okay so you come here
  • 00:28:57
    see how my elbow is winged out to start
  • 00:29:00
    i come from this side of the pose you
  • 00:29:03
    see how the knees
  • 00:29:04
    i have this hand's not even on the
  • 00:29:06
    ground my suggestion
  • 00:29:08
    is from here you place this hand as wide
  • 00:29:11
    as you can
  • 00:29:12
    okay you see how i'm just on my index
  • 00:29:14
    and and thumb
  • 00:29:16
    now you lean over and lift your butt up
  • 00:29:19
    this is the great preparation
  • 00:29:21
    you grip your fingers into the ground
  • 00:29:24
    and you start to
  • 00:29:24
    pitch forward now the top leg squeezes
  • 00:29:27
    the block
  • 00:29:28
    and i lean forward into my fingers
  • 00:29:32
    squeeze the block maybe the bottom foot
  • 00:29:34
    comes off the ground
  • 00:29:36
    maybe it doesn't now you might start
  • 00:29:38
    like this
  • 00:29:39
    it's going to be very heavy try to pull
  • 00:29:41
    that shoulder
  • 00:29:42
    pull the shoulder up and back if you can
  • 00:29:45
    i'm going to show the other side to make
  • 00:29:46
    sure that
  • 00:29:47
    you have a good visual of everything
  • 00:29:49
    that's going on
  • 00:29:50
    and of course rewind as many times as
  • 00:29:52
    you need and have the couch
  • 00:29:54
    cushion please in front of your face
  • 00:29:57
    okay so
  • 00:29:59
    it's a i didn't mention this version
  • 00:30:02
    actually
  • 00:30:03
    of imprinting the shape just like so is
  • 00:30:06
    also really nice
  • 00:30:07
    because it really is the shape already
  • 00:30:09
    you lift it you know it's just basically
  • 00:30:10
    a malasana squat
  • 00:30:12
    kind of like chair but a lot easier so
  • 00:30:14
    maybe you start with that one
  • 00:30:16
    perhaps okay so
  • 00:30:19
    i place this hand to the ground the best
  • 00:30:20
    of my ability
  • 00:30:23
    and then i lean over into the opposite
  • 00:30:26
    hand
  • 00:30:26
    see my hands are turned out already it's
  • 00:30:28
    going to help me when i
  • 00:30:29
    externally rotate the arms then i
  • 00:30:32
    squeeze the top block
  • 00:30:33
    and i'm going to give you a little hint
  • 00:30:35
    something i didn't mention
  • 00:30:37
    is if you internally rotate the top leg
  • 00:30:39
    a little bit
  • 00:30:40
    it's going to make it easier so internal
  • 00:30:42
    rotation
  • 00:30:43
    while squeezing the block
  • 00:30:49
    fingers are active i lean both to the
  • 00:30:52
    opposite arm
  • 00:30:54
    while keeping the shoulder back
  • 00:30:59
    and there it is so let's have you try it
  • 00:31:03
    okay place the block between your thighs
  • 00:31:07
    let's see we'll twist to the right first
  • 00:31:09
    so uh
  • 00:31:10
    i'll stop mirroring i'll stop facing you
  • 00:31:14
    so i can speak better take your
  • 00:31:17
    left tricep to the right knee
  • 00:31:21
    and you're going to lean or reach your
  • 00:31:23
    right hand as far as it'll go
  • 00:31:26
    and just kind of make a little tent so
  • 00:31:28
    that when you lean over into it you can
  • 00:31:30
    get your full palm on the ground
  • 00:31:32
    okay lean over now hips go up up
  • 00:31:35
    up to the sky and squeeze the block and
  • 00:31:37
    lean into your fingers
  • 00:31:39
    grip and hold this is the prep position
  • 00:31:42
    that i recommend you stay in until you
  • 00:31:45
    feel confident enough
  • 00:31:46
    to lean forward into your fingers more
  • 00:31:49
    squeeze the block and internally rotate
  • 00:31:51
    the top
  • 00:31:51
    leg and then maybe you come in
  • 00:31:56
    okay squeeze the block and internally
  • 00:31:58
    rotate the top leg
  • 00:32:04
    let's try the other side
  • 00:32:08
    starting in that little squat
  • 00:32:11
    the right hand goes down to the ground
  • 00:32:13
    left hand reaches out to the side
  • 00:32:15
    fingers grip the ground activating the
  • 00:32:17
    flexors of the wrist okay make sure you
  • 00:32:19
    do that those are your breaks
  • 00:32:20
    lean into the opposite hand internally
  • 00:32:23
    rotate the top leg and lean forward into
  • 00:32:26
    your fingers
  • 00:32:28
    and see if you can get the little height
  • 00:32:30
    out of that
  • 00:32:37
    you don't have to stay forever in these
  • 00:32:38
    at first until you build up the
  • 00:32:41
    endurance and make sure
  • 00:32:42
    over time you can start to stay and hold
  • 00:32:44
    it for five breaths but
  • 00:32:46
    you know get in make sure you have the
  • 00:32:47
    biomechanics right and then elongate
  • 00:32:49
    that
  • 00:32:50
    okay so
  • 00:32:54
    to do it without um a block
  • 00:32:57
    makes it maybe easier or harder
  • 00:32:59
    depending
  • 00:33:00
    i like the block makes it life easier
  • 00:33:02
    for me but
  • 00:33:04
    you could do the same thing internally
  • 00:33:06
    rotate the top leg first
  • 00:33:08
    see like one two
  • 00:33:12
    and that was a little haphazard but
  • 00:33:16
    it kind of brings the bottom leg up off
  • 00:33:18
    the ground you're
  • 00:33:21
    yeah you see that
  • 00:33:25
    and then i squeeze the legs together so
  • 00:33:27
    just internally rotate and
  • 00:33:28
    why that happens is because the internal
  • 00:33:30
    rotation pulls the pelvis
  • 00:33:32
    up higher away from the earth
  • 00:33:35
    giving you that lift off and then the
  • 00:33:37
    bottom leg will follow
  • 00:33:38
    okay so try it one time without the
  • 00:33:40
    block and then
  • 00:33:42
    um we'll get set up for the next thing
  • 00:33:46
    have a little play time have some fun
  • 00:33:51
    all right so now that you've played a
  • 00:33:52
    little bit the next thing is to
  • 00:33:55
    have a strap around your thighs
  • 00:33:59
    and i want to get the ab doctors warmed
  • 00:34:03
    up now
  • 00:34:04
    so the different variation and you'll do
  • 00:34:07
    that by
  • 00:34:08
    going side to side trying to pull the
  • 00:34:11
    strap apart
  • 00:34:16
    and you should as you pull the strap
  • 00:34:17
    apart and go side to side it should
  • 00:34:19
    start to really awaken the abductors the
  • 00:34:21
    outer hips
  • 00:34:22
    does for me hopefully for you as well
  • 00:34:31
    okay now a little bit harder
  • 00:34:35
    is you take a twist
  • 00:34:39
    and then you try to a b duct the legs
  • 00:34:42
    apart
  • 00:34:43
    and maybe imprint oh yeah that's tough
  • 00:34:48
    and then we switch sides
  • 00:34:52
    twist get light on the opposite foot
  • 00:34:56
    pull the strap apart and then maybe you
  • 00:34:59
    imprint the arms
  • 00:35:00
    that's not going to be very accessible
  • 00:35:02
    for everybody
  • 00:35:04
    but it is a great marker
  • 00:35:08
    for readiness of the abductors i find it
  • 00:35:12
    really hard
  • 00:35:14
    to activate the abductors while twisting
  • 00:35:17
    which makes
  • 00:35:19
    sense because the side crow becomes
  • 00:35:21
    really hard you do need your abductors
  • 00:35:23
    even
  • 00:35:24
    when we did adduction when we were
  • 00:35:26
    squeezing the block and i told you to
  • 00:35:27
    internally rotate
  • 00:35:28
    that is also cueing the abductors to
  • 00:35:31
    help rotation
  • 00:35:32
    um it keeps the hips away from the
  • 00:35:34
    ground so that that's um
  • 00:35:36
    one nice little drill back and forth now
  • 00:35:39
    uh
  • 00:35:40
    sorry i wanted this for my back now you
  • 00:35:42
    do the same
  • 00:35:45
    on your back so you pull the strap apart
  • 00:35:50
    and we do a sit up and try to you know
  • 00:35:52
    of course we could do the same
  • 00:35:54
    uh three variations okay let's just be
  • 00:35:56
    systematic about it here
  • 00:35:58
    so you have this variation oh pull the
  • 00:36:01
    strap apart
  • 00:36:02
    glad i'm finding that out other pull the
  • 00:36:05
    strap apart
  • 00:36:09
    now the thing why this is easier is
  • 00:36:11
    because you're
  • 00:36:12
    unbeknownst to us we're using our elbows
  • 00:36:16
    to balance okay so when you take your
  • 00:36:19
    arms up
  • 00:36:21
    and you do this and tap your elbow it
  • 00:36:24
    becomes a little bit harder
  • 00:36:28
    to balance
  • 00:36:31
    and to remember to pull the strap apart
  • 00:36:34
    notice my feet are getting a little
  • 00:36:36
    soft and weak keep the feet active okay
  • 00:36:40
    now we take the full variation
  • 00:36:43
    on the back super parts of a bakasana
  • 00:36:47
    so you do a sit up and get the knee to
  • 00:36:49
    the outer arm and pull the strap apart
  • 00:36:51
    at the same time
  • 00:36:54
    imprinting the shape trying to trying to
  • 00:36:56
    really reach with the
  • 00:36:57
    left shoulder okay come back down take a
  • 00:36:59
    break
  • 00:37:01
    we do the other side sit up
  • 00:37:04
    knee to the outer arm and push the this
  • 00:37:08
    knee and elbow into each other
  • 00:37:09
    while trying to pull the strap apart
  • 00:37:14
    and come on down
  • 00:37:18
    i can do multiple repetitions of any of
  • 00:37:19
    those and we can elongate it but
  • 00:37:22
    i'm just trying to give you some food
  • 00:37:23
    for thought uh do i want the strap
  • 00:37:25
    anymore let's see come on up
  • 00:37:28
    uh let's
  • 00:37:32
    yeah i think we've done let me think if
  • 00:37:34
    i missed anything that i would have
  • 00:37:36
    wanted to share because the lunge
  • 00:37:37
    variation with the hand on the wall
  • 00:37:40
    yeah i think we let's let's go for it
  • 00:37:43
    okay so you use the strap
  • 00:37:45
    pull it apart and then we go into side
  • 00:37:48
    crow
  • 00:37:49
    while pulling it apart
  • 00:37:52
    this is the um yeah sorry i hope you're
  • 00:37:55
    watching and not trying to do right now
  • 00:37:57
    for this variation let's just just watch
  • 00:37:59
    me first here's the thing with this
  • 00:38:01
    is that it's very hard for most people
  • 00:38:03
    to get the setup
  • 00:38:04
    so a couple of things you could do you
  • 00:38:07
    could try the way that i like to get
  • 00:38:08
    into it
  • 00:38:10
    which is like this
  • 00:38:13
    and the reason i like that is to start
  • 00:38:15
    above
  • 00:38:17
    and go and descend
  • 00:38:20
    rather than going below
  • 00:38:24
    and ascending however
  • 00:38:28
    that said if you don't have the
  • 00:38:30
    flexibility to start above like you
  • 00:38:32
    don't have the strength in the core to
  • 00:38:34
    twist
  • 00:38:34
    like so
  • 00:38:40
    then that's gonna be very hard okay so
  • 00:38:43
    more likely you're to find it nice to
  • 00:38:46
    start from below
  • 00:38:48
    like so and then you'll get here
  • 00:38:51
    by using your legs you'll lift your hips
  • 00:38:54
    up
  • 00:38:55
    then you'll pull the strap apart
  • 00:38:58
    boom okay so let's have you try it
  • 00:39:02
    my suggestion is start low because i
  • 00:39:05
    feel like
  • 00:39:06
    the required flexibility and strength
  • 00:39:08
    there is a little bit easier
  • 00:39:10
    but the only downside is that your hips
  • 00:39:11
    are low so you have to
  • 00:39:13
    follow the instructions you know you put
  • 00:39:15
    the elbow to the outer knee
  • 00:39:16
    then lift your hips up as high as they
  • 00:39:18
    go before you try to lift up
  • 00:39:20
    then internally rotate and abduct the
  • 00:39:22
    top leg
  • 00:39:23
    lean into your fingers and so you can
  • 00:39:25
    get a little lift off abducting as much
  • 00:39:27
    as you can
  • 00:39:28
    okay and
  • 00:39:32
    try the other side so start low
  • 00:39:37
    take your twist but before you try to
  • 00:39:39
    come into the balance
  • 00:39:40
    lift your hips up really high so you
  • 00:39:42
    come from above now
  • 00:39:44
    lift this leg up and
  • 00:39:47
    squeeze the legs apart push the legs
  • 00:39:50
    apart
  • 00:39:52
    i noticed my my hands were a little too
  • 00:39:54
    narrow in that
  • 00:39:55
    so my shoulder was internally rotating
  • 00:39:57
    accidentally so i want to go
  • 00:39:58
    a little wider so i can externally
  • 00:40:00
    rotate i have more access to that
  • 00:40:02
    okay so now you might be asking why do
  • 00:40:04
    we do the abduction variation
  • 00:40:09
    some people are going to find greater
  • 00:40:10
    access to it
  • 00:40:12
    without the strap perhaps might be even
  • 00:40:15
    easier so i'd like you to try it without
  • 00:40:16
    a strap
  • 00:40:21
    some people are going to find greater
  • 00:40:22
    access because the outer hips of the
  • 00:40:24
    bottom leg
  • 00:40:28
    when they activate
  • 00:40:31
    the hips lift up now that means push the
  • 00:40:34
    knee
  • 00:40:35
    out into the elbow and the hips will
  • 00:40:37
    lift up now to do that
  • 00:40:39
    it takes a lot of proprioception because
  • 00:40:42
    that's the balancing leg the one that's
  • 00:40:44
    bearing most weight
  • 00:40:45
    but if you lift the top leg up it
  • 00:40:48
    automatically triggers
  • 00:40:49
    both abductors to activate well most
  • 00:40:52
    likely it's going to help you activate
  • 00:40:55
    both sides
  • 00:40:56
    and so your hips will lift up away from
  • 00:40:59
    the ground
  • 00:41:00
    as a result of the bottom ab doctors
  • 00:41:02
    activating
  • 00:41:03
    brilliant okay so we use the top leg as
  • 00:41:06
    a trick
  • 00:41:07
    for the bottom leg so if you lift the
  • 00:41:09
    top leg up the bottom abductors activate
  • 00:41:12
    the hips lift up
  • 00:41:13
    here's what happens here i'm going to
  • 00:41:14
    show you a slow
  • 00:41:17
    deactivation of the abductors
  • 00:41:20
    maybe not so slow it comes really heavy
  • 00:41:22
    to the ground if the ab doctor's outer
  • 00:41:24
    hips
  • 00:41:25
    aren't active in the inside crow
  • 00:41:28
    now here's where it gets infinitely more
  • 00:41:30
    important and we'll do this pose on
  • 00:41:31
    another time but i'll just to show you
  • 00:41:34
    if you can do this variation then it's
  • 00:41:36
    not much different
  • 00:41:38
    to do a capada kunin yasana
  • 00:41:42
    one okay because the abductors are
  • 00:41:45
    required
  • 00:41:46
    there all right i think we've covered
  • 00:41:49
    uh the two variations that i wanted to
  • 00:41:50
    go over with side chrome
  • 00:41:53
    um using the ab doctors and the adductor
  • 00:41:56
    muscles
  • 00:41:57
    um as our little triggers are kind of
  • 00:42:00
    keys to open up this posture in our body
  • 00:42:03
    thank you so much for tuning in
  • 00:42:05
    and take a rest see you on the next one
  • 00:42:16
    [Music]
  • 00:42:20
    you
Tags
  • side crow
  • yoga
  • parshva bakasana
  • fòs
  • fleksibilite
  • abductors
  • adductors
  • konsyantizasyon kò
  • swen
  • preparasyon