Advanced Backbend Variation - Explained For Basic to Advanced Level Yoga Practitioner | Yograja

Transcript

[Music] of the block then after that here now first try to catch your toe with the left hand see first palm facing up get your toe then rotate your shoulder at the back okay if you can't so you strap then with your right hand see right hand you can first bend here this will be easy okay easy here then little difficulty catch a fix your toe to the armpit then cast the knee then more difficult fix it properly here and both hands straight okay like this would be with the block now if you uh more advanced so you can first go down take your both elbow 90 degree then with the left hand see lift up your leg up i'm pushing my knees up rotate your shoulder then with your right hand first bend your elbow this is easy up second step fix it your if you can't [Music] stretch go backside stretch [Music] okay see here you can first take a right leg here and take your hip out now if you're not able to touch your right hip down so keep your one block under your right hip okay then after that with your left hand you can use the strap if you're not able to rotate your shoulder here then slowly just try to touch it here then in the end make it straight okay but if you can catch so see and i can catch you and after that i'm holding my left leg with my left hand right hand will go and guess the knee joint here then after that make it straight make it straight make it straight here and look about or you can look up or try to look on the mat and make it straight here toes out okay if you feel easy you can use both hands and make it straight so this one is really easy see i'm sitting on the block if you're not if you're not able to touch your hip on the mat sit on the block then you can use a strap or do that rotate your shoulder then with your right hand try to test the knee from down then make it straight straight look up and stay there make it straight here try everyone [Music] you have to do back pain in the end if possible try to fix your leg same like eagle pose you have to do back bend in the end if possible try to fix your legs same like eagle pose okay we have to do back pain now you can sit here like this then inhale take it up then exhale take it down here both elbows closer to each other join your palm now slowly slowly try to catch your one ankle now here then after that put your push your body weight little forward on the elbow then after that try to make it seem like your eagle pose but if you can't catch your ankle so take little leg forward here okay don't if you can't catch stay here no problem then take it here try to fix it you'll find the balance take it then if possible push your head down okay try to fix your properly and stay there then relax then change to another side but if you can't so stay here and try to lift up your one leg up here if you can't catch your ankle take it up here full leg straight or just bend it here look on the mat okay now the main is that if your elbow is right way then you will able to find the balance so take your elbow same as shoulder level or little closer but if elbow is wider difficult to find the balance okay even if you can't catch your toe catch your ankle so try to if you can find the balance try to lock here but if you can't so just lift up straight see here taking down then take your first feet little cross that will help you to find the balance if it totally straight difficult to find the balance so little cross here then with your left hand try to catch your ankle and make it straight here then lift up straight as much as possible take it here now if you can find the balance then lock your knee right leg then try to catch your ankle and stay there here now if you can't you can uh take a strap catch uh put your body weight on the block rotate your shoulder here see take the legs up bend the elbow then slowly rotate here now if you not find the balance with the block you can use chair so you can use a chair again same thing with the strap take it down and slowly try to rotate here now if you can do this then try to rotate your shoulders [Music] [Music] you look at one point and stay there but if you can't first take your leg 90 degrees straight hand straight not like this straight here then you can use a strap maybe put the body weight on the chair and somebody rotate your shoulder rotate your shoulder and take it up and stay that stretcher here if you do it with strap so don't rotate like this check everyone [Music] you