Dwi Pada Viparita Dandasana (Two-Legged Inverted Staff Pose) With Shana Meyerson YOGAthletica

Transcript

hey it's Shawn garrison with your athletic guy in Los Angeles California here today to teach you do me pata memory tuck done asana basically upward bow down on your forearms this video is for Andrew Knight and anyone else who wants to watch remember whenever we're doing our deep back bones such as this one it's always going to come at the end of the practice so I'm assuming that you're already warm if you're not warm get warm come back we're just going to do one shoulder stretch to get your shoulders ready for this particular posture that stretch go God my arms I'm going to really concerned with the legs right now how do I take my boo with asana arms first break out of the way that's a given I teach one arm behind my back and I always recommend take your other hand reach back try to find your elbow can't find your elbow find your wrist or whatever you can and sort of pull midline and see if he can grab on to your elbow even it's like pull pull pull get that elbow and then as you pull your elbow in try to reach your hand up the middle of your back so I'm not over here you got to bend your elbow a lot to get it way up there so my other arm comes up reaches back for the class okay yeah of course it's a leg position that goes with this if you want to learn it you know I have a video for it because I have a video for just about everything now when I'm in the shoulder stretch remember via our table behind your head okay not over here here hey it's giving you more opening for my shoulder and be this way I can use the slight push back of my head to create as for my shoulder because my goal here open shoulders and if you mean on the shoulder openers you know I got a video for that check it out in the corner I'm going to release not a lot on hold which means if you need a longer hold that is what pause buttons were created for pause if you need to and I'm going to my other side I want to make sure that you get a nice deep stretch on both sides for as long as you feel appropriate and can't get your class you know what to do right grab a strap okay so anytime you can't clap your hands together if you just throw a little strap in there but move on being you'll have your class you'll have your opening and you'll have your shoulders so ready for this pose okay so this arm of God position is very similar to the option position that we need to have in our de la herida don't asana I was really an easy funny English ribbon for that but there really isn't it's just two legged inverted staff pose which isn't that much more fun then the hole sounds good shebang release your arms okay heading right into our backbend warm up again I'm assuming you're warmed up and ready for back bends because we're diving right in with words without your ah snack as our opening position so lying down on your back need help with the word back you know what I'm going to say right I got a video for that hands underneath your shoulders see parallel okay they always want to turn out make sure they're parallel we press gently to the top of your head and in order to do the fine you gotta get used to getting some weight on your head not a lot but some now very simple a back bend push up press down and lift up come down and up we'll just do five just to get a feel for it three four and five and remember to come down it's chip to chest land go to your shoulders not on your head right we possum it's not a hat on the way up but not on the way down because you don't want to roll on your neck coming down okay why don't we doing that pushup because in order to do this Joey Potter fikriye doesn't it we have to understand the concept of room and rebound what does that mean it means the more it has down the more I lift up pretty simple when we've got this big bend it would be conform that we can put in and take out of our elbow by bending and straightening it's a little more complicated for honor form and we don't have nearly as much energy to spare on the group rebound but understand at least intelligently that pushing down makes you go up now second thing we need to learn to do we're coming back to our orbit under us now in order to do this posture you'll notice unless you have a really open back and I hope you do I don't have the world's most open back so let's be honest here when you press up so remember it's palm the crown of your head dress up your body weight might be back towards your heels a little bit so notice how if you push into your heels you can push your chest towards your shoulders so let's just rock back and forth a little bit well opening the shoulders 12-yard we're going to just move my hands in a little bit notice again all I'm doing is pressing into my feet to move my chest okay and when I'm ready to come down let's chin to chest and down okay so those are three primary elements of work with under asana that we need to get into the next pose a the pose itself be rude rebound MC being able to move your chest way back okay to set up this posture let's talk about the arm position good it is a little bit weird actually it's a lot like headstand position meaning that the arms are going to be about 90 degrees in a triangular position simple enough right of course I'm using that I'm going to be facing backwards but it's the same energy the mistake people make with the arms which is the same as what they make with the hats camp is they think that if they hands are down that they should be cupping that hat so they take their hands sort of opens like this and the palms it is sort of cradle their head into it in fact the arms need to be a like a karate chop position that's how you karate chop right meaning that the pinky all the way to the elbow is down on the floor not palm open and curled in but karate chop okay once I got my grind chop I can interlace my hands and remember that when my head goes into my hands is not a cup my hands are flat to my head but rather the only thing that's really going to hit my hat on the setup is just the heel of the palm why is this important again I'm doing this upside down but I want you to understand the dynamic here if I'm trying to route and breathe out any press down to lift up and my arm is in a karate chop position this is a very powerful position however if my hands are open and cradling my head how powerful is this so we're pressing into the back weird knuckles of the hands answer not powerful at all so when we're putting in the arm position backwards make sure that your hands are not down in cradling the head but karate chopping and just touching the head with the heel of the stuff okay so we start off seeing as we would setting up for your your depend on your asana make sure your braids are out of the way of course actually I joke about it but if you're here is it out of the way or who you put your hands on your hair let's give me really hard to get up okay so I kind of to the crown of my head and pause watch those feet parallel them now take one arm walk it towards your foot like if you were doing sort of a complet awesome opposed and put your elbow down right now I like to keep my forearm down and then my other arm from there I jerk my hand there this might have a little bit I turned my hands inside out so you got my karate chop and my clasp now the mistake people make all the time is he connects get up from the hair they somehow have to lift their head that's not the case at all the head does not need the pose it follows the pose and how about I give it off the floor room and rebound I present my forearms and in fact if I pull my arms a little closer together it helps me to get higher at the same time I press into my feet because that press of my chest towards the shoulders remember how we did it orbits on your asana let's put that down and try five little push-ups one you're not going to go super I will present your forearms in your feet two three four and five now when you come down remember you never roll off the top of your head so press down chin in and out okay two quick things one I know why don't you visit might not let you my heart is lifting because the color of my hair blends into my yoga mat you gotta take my word for it my head is lifting however is not going to go up super high right I'm only this far off the floor in my head and neck are this long so pulling the head backward pointy head forward of course depending on which way you prefer to look is going to bring your head higher as well but let the arms and legs do the work not your head and neck okay so we got this far but the actual posture has straight legs not bed legs this adds a whole new level of fun now we're right a little bit challenging to take your legs out the good news is that it will give you more strength and push it backwards and get your chest towards the back side of your backward whatever side you want to call it for your head is okay so let's do the same thing we just did with on the push up part so breathe out of the way hands down crown with that head parallel my feet arms come back interlace and once I lift my head again I could pull my elbows a little tighter I'm moving my chest back now it's right at first with just one leg can you stretch one leg out in front of you and bring it in and try your other leg okay now I'm going to come down for one sack lift up to come down remember that the feet can be pretty slightly so me sure they've lined up on your mat not on the floor the floor is slightly higher than the mat and you're more likely to fall out and die but we don't want you to die okay so when it comes it out in order to avoid slipping I need to really press into the heel of my foot to press my whole body backwards which is not only going to open my back not only get over my shoulders but when my back remember my chest goes back it gives me more length which means more room to straighten my legs as well step hands down crown of my head find my clasp press okay get a nice strong clasp and then see if you can walk your feet out there's a little interpretation in your thighs feet are touching and straighten out your legs I'm looking forward to creating some extra space then its feet in head down remember press down to lift up chin to chest bring it down and by doing but a big that's my friends is your two legged inverted staff pose hey listen if you're looking to learn all sorts of stuff you never do before and all sorts of stuff you never do you never knew consider taking my teacher training intensive in Los Angeles next one is July 23rd top August 5th just two weeks and if you're watching this in the future check out my website go get ahead calm you can see when the next dates are they just keep rolling around and don't be different video channel if you want to get some cool awesome fooling videos to warm you up for your back bends your shoulders and everything in between I Machado Meyerson with you man letter cut in Los Angeles California wishing you good I might to the under nights in New Zealand and even though that's probably the Australian Way of saying it is good enough for me good bye have a good one ciao