Baddha Konasana Tutorial - Iyengar Yoga for Beginners.2

Transcript

hi I'm ed and I'm leo welcome back to yoga with Luna and Leo yes and welcome to our tutorial on baddha konasana now we're going to show you two ways to work you very softly and this is really preparation for balaclavas so we'll show you the pose and then we'll show you some of the variations and you will have seen possibly our previous tutorial on but Canasta this is the second one that we've done if you haven't seen it have a look on our channel in the video section certainly okay so we'll just show you about it you might know what it is there is just t console's the feet together and you can see here that it's quite a challenge to get the legs moving down so we can work quite strongly with it but it is quite challenging we have thought back towards the wall here just watch you can actually put a grip to the wall as well that's really a nice way of working and you just place back into physical area that's really nice in fact mr. work like that quite a lot true let's walk you back on to stop really hard wasn't one but you know it just gives you that lift if it's in the sacrum so this is part of the mass no challenge in actions and what we want to do is to just try to encourage the body to be softened how I'm going to do that today start on the groins by elevating the sacrum in two ways the first way we're going to take the legs up onto the chair and then just variety build up the sacral of climate impacts yes so how to do it eventually the props you needs chair at one kit for phone parts and austere so who have a lot those to hand then you can well you can make up some of these with some household artist maybe it's fishing okay so the chair is the important one and the lifting of the power one today yes gonna shake her like that I'll polish the chair start with and in this really lovely position and she probably won't change from here now when the one of those really nice soft and formal actions it's the youth in Tunisia pelvis and then please there be support for underneath the pelvis so just gradually now if you find to to pamper spent either that's fine we're going to go for for here [Applause] and then taking the souls of the beach ever perfect thickness pearls at the beach ever and you can see here the lift and the breadth of the bricks or a whole chunk right and over the pelvis and butt area between those hip flexes it's really important that boy needs to open so this is the a way of working you can stay in this position for quite some time and just let the legs slowly slowly release so this is one of our ways of helping with panic announcement there are many we're just touching on two two ways - okay Celina bring those legs together so hopefully you'll be able to practice this one and then we're going to move the supports and slowly taking the back of the park account so for just resting on to the chair okyou moments just letting the act then become what you teach and [Applause] things that the next wave repent workers with a holster and a blanket say a blank it's going to really take the place that all off the phone actually stately going to be in this position and then near is going to just place for her feet on to the bolster and then lifting the pelvis and placed in under in this fight and this again is a really nice way of working now if you're fairly skip it hits with most people are then you can take these legs there's a little bit further and but this is really only the option if the legs that are like this like that and the ankles are not rest it's the relaunch honest man was and then released in yeah that's it so see that you come into these options bring them into your practice saying on really something and really calming by the NASA actions when you sit in battle it back last night in the plastic pose sometimes you can find it quite a stone us it's it you know sometimes of fighting those actions and this is a really nice way to work isn't it you could just really relaxing it so hopefully this has been helped us in to bring her legs towards one another and then a roll and come into a addition so just a word of caution given that quite a few of my students have said to me they've been around holiday I would plan some yoga on holiday and that adjustments are sometimes made in yoga classes in baddha konasana where which are very strong don't let people push your knees down if you need to lift it it's because you're not ready to let them release down just yet so if that's you know if that's where you are at the moment just give it time it will open up with these not be soft action yeah it's really important is the body when it's pushed it doesn't respond so well it works exactly or it fights back yes so hopefully that will be a nice pose for you to practice over the coming weeks it's certainly well learnt a little to get out on so we look forward to seeing you at in the new year when we have our 18 days of yoga yes yes anything day starting from the first agenda right so do join us for that to you if you aren't aware of that there will be 18 and two days we'll be doing log sequences and a slightly shorter tutorials broken sequences down to give you a little more information on the poses individually them individually and how to do them so we look forward to seeing you then namaste