Pincha Mayurasana Snap Back to Chaturanga Dandasana 🐊

Transcript

[Music] hi I'm Natasha today we're going to do a really fun transition from pincha mayurasana to chaturanga dandasan ah it's a little pinch up snapback and catch yourself in chaturanga so please have a strong pinch up practice I do have a tutorial on into my respite up or I'm stand and you should definitely have a strong chaturanga as well and we will build up strength so even if you're not there yet you can do this with me and in time you'll be able to get there so what we're gonna do is prep our bodies go through some different drills to build strength and then we'll just practice it and I'm gonna recommend maybe a pair of shoes so when you're learning you don't smash you're hurt your toes okay so first circle the rest always really important to prep the list because we are gonna bear a lot of weight on the hands so flip the palms upside down make fists or wiggle the fingers here put a little bit of weight there turn the pump backwards and then just Rock even lift the knees a few times feel the inside of the forearms really stretch you can come into the cat cow do the same thing Rock and try to keep the forearms connected yeah sideways and a rock sideways and you can take this little freak dancer move or you peel the palm off the mat you can prop up on fingertips getting that nice strong finger strength and then push the heel of the palm down and then the lift the palm and drop it fingertips palm palm up palm down flip the palms over again wiggle nice and we'll do our blinkers push the palms out like you're doing a plank on the wall and down so first of all flex in point you times see if you don't pretend you're going to touch the inside of your hand and then flex it back and then point it and flex it back and then start your mics so to really activate the shoulders and the core here so right now you're going to push them forward into this protraction and then when we bring the arms over the head you're going to take them into elevation so push the shoulders up through the sides of the body get a nice stretch and pull the arms back to open up the chest and shoulders a bit while we're doing all this really strengthening work for the forearms whew doesn't take much to feel that right away ripple on the way down alright we'll start with some plank walks my favorite so first just come to the back of your mat and hang in a forward fold shake out the head release any tension nod yes I know give yourself some hamstring opening captain cow the back while you're here gauging the core bending one knee and the other shake the head yes in no we're going to start index finger forward each step out engages the shoulders and then engages the core we tuck the tailbone push the shoulders down squeeze the belly squeeze the quads come on to the tiptoes rocking a few times three see you in two the fingertips one press neutral walk back rag doll up stacking up the vertebra do it again roll down each step forward engages through the shoulders the core tuck the tailbone push the shoulders down and a strong protract their children separating the shoulder blades touch your opposite forearm try not to move the hips for three straight your fingers grip down into the fingertips like you're rock climbing the last set Billie and walk it back flip the plums upside down and hang shake that head out wiggle the fingers ragdoll up inhale stretch the arms grab opposite shoulders and pull the hurt through take an inhale and then exhale forward fold walk the hands back out if you're gonna take those commandos where we drop down before arm forearm hands hand keeping the hips nice and square strong shoulders strong for still warming up to prep the body for the move and press the way downward facing dog this time settle into the pose connect to the breath we're going to lower down to dolphin and back to downward facing dog so gaze forward and then as low as you can just drop the elbows press them straight bend and straighten two more slow lower slow lift slow lower slowly walk yourself back so pluck the wrist as you ragdoll up we're gonna take it to the wall so we're gonna take a plank position and practice adjusting the hands just like you would when you come into from the forearms to the hands so first we'll just take our same move where we went for arm forearm aunt aunt forearm forearm and aunt then we'll work on forearms to straight arts bend straighten and then I don't have to take the shoulders too much before we get to the move so let's step and take a moment swing circle the shoulder all right so here's what we get to practice the actual movement that happens from paint chef's to each other on that so we're gonna come into a forearm plank and we're gonna recheck the shoulder blades slightly to kind of dip and then gather up momentum to push away and catch yourself in the bent arm shutter on the position alright so let's try that a few times shoulders are going to retract and then you're gonna push away and drop the hands back jump the hands forward something on the back pull the belly in shoulders stick and then press and catch so that one's a really nice one to practice and you can work your way down the wall just a little bit getting a little harder as you lower down we're gonna try that on the ground we'll start in these and then we'll progress to knees off the mat so we'll start on the forearms and that same movement we want to gather the momentum so we make ourselves light enough to transfer the hands back right so you'll sink a little bit you'll push into the hands and then jump them back great move to practice sink a little bit you can almost arch and then catch and then lower down retrack Pro check and then retracted on when you get to each other on this well it's a really quick action that happens where you kind of sink to gather the momentum and push away all right we're gonna try this up on the off the knees definitely getting harder so let's try it forearm plank sink push catch and release try that three times come back to your forearm plank sink into the shoulders push away from the earth split the hands back catch yourself so that's a really challenging move and that's almost even a little bit more strength then when your legs are up over the head already and you need to snap back so this is a great one to practice and if you can do at least a few of them you'll be ready to try it from Pinchuk last one forearm plank sink push pitch and rest all right take a moment to stretch the shoulders and reach the arms behind the back interlace the fingers lift and lower and swing it out but also get into a forearm stand and just maybe practice try to jump a little bit in your pincher let's just see what happens what's your hands so in your pincho you do want to be able to have your hand side by side so that they can push so it's not going to work to have your bind to do any different arm situation because you need to go from here to here all right so set up your pincher traditional-style elbows under shoulders and then try to keep the guns as much as you can unwind with the elbows so we'll kick up what we're gonna do here is sinking through the shoulders and allow a little backbend to happen gather at the woman and just see if you can hawk will probably fall right out of it but that's fine all we're trying to do is practice the momentum a little bit of jump you're gonna need to quickly switch the hands back so maybe you play with that a little bit kick up when you feel strong and grounded arch a little bit same thing to the shoulders and try to jump and again even if you don't get up it's just the action that's gonna happen let's practice one more variation of going from dolphin to chaturanga and then we'll try the move alright so up dolphin same thing of the shoulders lower down and then push away change the hands alright do that a few times sink push jump and catch jump the hands off the mat and transfer the weight into chaturanga one more time there dolphin sink push catch awesome here's our baby he put some shoes on so we can practice the move and we don't have to have any fear of hurting our toes all right so now once you have the moves down the fear will be gone and you'll be able to do without shoes but just to protect those little toes while you're learning let's track so to see it up to her forearm stance we're gonna push the earth away when you're ready we're gonna sink a little bit where you check the shoulders arch the back get ready to shop okay that is your snapback to chaturanga let's try it a couple more times and then you can practice as long as you want it is for taking out the shoulders and you do have to have that arm strength so keep catching the children I'm going so you probably can't practice something like this for like an hour but if you do a little bit each day or a few times a week you'll get this move indoors right let's try it again strong finish up retract it March and then jump the hands back even helps maybe to bend the knees a little bit give you a little bit more momentum from bent to kind of straight it's like this little explosive move where you're able to lighten up your load on your elbows so you can jump the hands back one more time and then I'll show it to you and that shoes when you're ready take your pincha adjust to protraction you might even separate the legs you can and then chop right just for a visual let's give it to you without shoes and then I can't wait to see how this goes and if you're able to get it thanks for joining me again leave me a comment let me know what like give this a thumbs up and don't forget to hit that button can't wait to hear from you see you soon bye