How to do Ardha Ustrasana, Half Camel Pose | Spira Power Yoga

Transcript

hey guys this is Dora with spir Power Yoga uh we're going to review as a matter of fact I'm going to review first Aras a half camo because I think it it it explains how to get into your legs first okay um I start from downward facing down inhale the right leg up and then step it through release the left knee down now make sure that you have 90° here and 90° here and instead of uh kind of sitting into your sticky mat the sticky mat is not necessarily good for our yoga practice pretend you're on ice and you're trying to pull this leg back this way did you see that motion and this leg back that way so there's a coming together movement and if you touch yourself you should feel that the hamstrings and inner thighs engage now now on top of that you're going to tuck the tailbone under so it's everything like coming together super strong and then you support the lower back shoulders swirl get the chest up and then the chest opens so the sensation of arrasa is much more legs and chest opener and frontal opener and leg stability it's not a back bend as a matter of fact I don't even like that word back band because then you the emphasize is oh I must go back no you don't as a matter of fact you can only go back as much as you can still feel these muscles so I'm gripping gripping gripping gripping and I go back and I can actually release this hand to hold the heel but I'm still feeling these muscles and I'm still moving up I'm not emphasizing the back I'm emphasizing extension and rooting through the legs and then maybe I can reach the arm up but what's going to get me out of this situation are my legs like engage the legs and then come up now there is an in betweeny like oh I can reach my heel but I want to do slightly more than support my lower back you can take this block and place it on a highest setting right by your heel so now when you go back there's nothing wrong with staying here because the second you feel that you're disengaging the leg you shouldn't go full uh further but you can feel out where that block is and then with that lean back okay and you're pressing up up up away from that block you might even place the block on the outside if that's easier but the legs are still gripping the legs are still so strong and you're bringing yourself up with leg muscles and then probably you want to do a little bit of cat C and let it rinse out cuz it's actually a really really hard pose for your legs okay thanks so much