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New Asana: Variation of Shoulder-stand

For the second week running, we did this variation of shoulder-stand (close to the below picture) and with the instructor's assistance today, I experienced the full posture.

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What we did it differently in class which is undoubtedly more challenging was that we were to have both knees pointing to the sky, together. Meaning that the body and legs were all in one straight line, like a vertical 'L' from the sides. Still far from achieving this pose, at most I can grab both feet with my hands, but my body and legs are at some angle. Also my knees are nowhere close to each other, picture the letter 'V'. 

Definitely one of the toughest shoulder-stand variation I have tried so far, but challenge accepted.

Why One Should Not Attempt An Advance Class Without Establishing Enough Foundation

This is a follow-up post to 'Readiness For A More Advanced Class', on why one should not attempt an advance class without establishing enough foundation.

Reasons:

1. Not able to follow the pace of the class

In advanced level classes, the students would probably know the flow by heart and the moment class starts, they can cruise along with the instructor's count or pace, which can be really fast. Detailed instructions might not be given, coupled with the expectation of having established enough foundation, a new practitioner will not be able to keep up with the class and might end up seated on the mat throughout the session. 

2. Instructor's attention

The instructor's attention might be focused heavily on the new ones and little attention is left for the rest of the students. You might say well the other students would know the practice already and need not require the instructor's attention, but even so, is does not mean guidance is not needed and more so in advance level classes, the students will be practising higher level difficulty poses which will need individual attention from the instructor to help and correct where is wrong. Unless the instructor is someone who do not really care or bother if you are newbie and just carry on with the class *(which probably will see the newbie not given two hoots) this brings us to point 3.

3. Affecting other practitioners (relates to point 2)

This in particular I personally experience in my Led class: vast difference on days when it is just us regulars, compared to days when there is a mixture of levels. On the former, my instructor could go fast with the salutations, explained less on the seated postures and more importantly, teach things that will help us in our practice, that is if you have practice for some time and understand what is being said. Not being selfish here, more like the consideration for other practitioners. 

4. Risk of injuries

I admit, I am a scaredy-cat: I fear injuries. Once in my vinyasa class, this lady on the mat beside me was attempting supported headstand and from my side view, I actually feared she might snap her neck in two. Without having established enough foundation and to attempt fancy-mansy poses just because the others are doing so, sees high risk of injuries especially in inversion poses like headstand or tripod.

How much foundation you might ask is 'enough'? Let hold on to this thought for a future post.

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Asana Unlocked: Bind Variation

I finally got my arms together in a bind around my body in today's practice.

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With one look, one might go "What on earth...", but breaking it down step by step, this pose is not as bad as it looks. Undoubtedly one of those poses that not only test a person's flexibility, but also the hips need to be opened. A challenge, but once's you got it, the feeling is so darn great.

One of my favourite bind variation to date, give it a try!

Asana: Bind Variation

Steps:

1. From standing, come into half lotus on the left leg.

2. Place left knee on the mat behind the right leg, about a foot distance apart. (legs position the same as vatayanasana or horse face pose)

3. Stretch right arm beneath the right leg, towards the right side.

4. Hold right ankle with left hand.

5. Move body and head underneath the right knee as far as you possibly can, placing the left cheek on the mat if possible.

6. Stretch right hand to the ceiling before binding across the back.

7. Release the left hand from right ankle to clasp both hands together.

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Asana Unlocked: Variation of Eka Pada Koundinyasa II (Pose Dedicated to the Sage Koundinya II)

Spent quite some time over the internet last night, even instagram, to find this pose but the below is closest I can get to describing it: let us just call this pose a variation of Eka Pada Koundinyasa II (Pose Dedicated to the Sage Koundinya II).

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Major differences from the above would be: one, that we placed the cheek and shoulder on the mat facing the direction of the front leg and two, coming more into a backbend as we lift the back leg. Have tried this pose from time to time but today was the first time I was able to get my back leg up into the air on both sides and held the pose for abit. Do take note that going deeper in the backbend might see one losing balance and risk toppling over as more weight is towards the front end of the body (I myself felt such when I tried to stretch my leg further front), be mindful.

Asana: Variation of Eka Pada Koundinyasa II (Pose Dedicated to the Sage Koundinya II).
Steps:
1. Come into Eka Pada Koundinyasa II with back leg lifted off the mat.
2. Lean forward and place the cheek and top of the shoulder facing the direction of the front leg.
3. Lift the back leg higher into the air, either bent at the knees or straightened.
4. Come deeper into a backbend while lifting the leg higher.

Knowing When To Take A Break

I have always made it a point to practice on the weekends, not today. Partly the classes did not psych me, but mainly because I am tired. Finally recovered from two weeks of being sick, ran a 5km race last Sunday, practiced till late on Thursday, barely slept last night: I am simply exhausted. With the energy level so low, practicing would not be a good idea, will definitely feel like pulling off all the hair on my head if I did. Trust me, it is a terrible feeling. If it is one of those days that you feel the body telling you to lay off and rest for the day, you should.

Listen to your body. 

Qoute of the Week

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New Asana: Utthita Dhanurasana (Half-Bow)

Tried Utthita Dhanurasana (Half-Bow) below variation for the first time earlier today, one of those poses I have seen on instagram and finally gotten to try out.

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Quite a challenge to flip the elbows up, as one would do in eka pada rajakapotasana. Here, it is much more difficult as the distance is much further across the length of the body. Had a pretty tough time holding onto my toes as they kept slipping away and trying this for the first time, my backbend was not deep enough to grab the middle part of my foot which would see a much firmer grasp on the feet. I think did manage to momentarily touch my feet to the back of my head.

Will be trying out this pose soon, cannot wait!

Readiness For A More Advanced Class

I am amazed that how some people who might have just started the practice or may have just practice for a while, can walk into an advance yoga class and expect to cruise along with the other practitioners. Mind you, this is not an entry to look down on these people just because I have been practicing for some time or that I can do more advanced level classes, this is to help keep things in perspective and to serve as a note for those who have just started yoga. When I first started with my practice, I would never even think twice to step into any higher-level classes. With the lack in strength, weak core, shaky arms and wobbly legs, one is simply not ready. You need to learn how to crawl before you can walk, to learn how to walk before you can run: not to think of sprinting when you can barely even crawl. You may say that well, it does not matter, as long as you try your best on the mat. True that, but there are reasons why one should not try a more advance class without some yoga foundation, something which I will share in a future post. I only stepped into a higher level class after more than eight months of practice, I started to practice Ashtanga only much later. It was when I know I have established some base and have since built some strength. But still, even then I could barely do half of what was taught in an hour-long class and my worst experience by far (I have yet to step into that class again) was to struggled through the first twenty minutes of the class and to spend the remaining forty minutes literally seated on the mat as I could not follow the pace of the class: they were doing transitions between arm-balances and inversions where as I, someone who do not even have a regular headstand practice.

There is a difference with doing what you can versus doing what you know that cannot be done, and to recognize this difference.

Asana Unlocked: Rajakapotasana (King Pigeon)

Major milestone achieved in Rajakapotasana (King Pigeon).

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Just weeks back, I may or may not get my toes to touch my head, depending on whether it was a good day or not. To get all ten toes to touch the back of my head would take a 'major' good day.

Today, with a warm enough body, I can get all ten toes to touch the back of my head.

Quote of the Week

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New Asana: Parshva Padmasana (Side Lotus in Shoulder-Stand)

One of my favourite asana to date: Parshva Padmasana (Side Lotus in Shoulder-Stand).

 

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Not exactly a new asana for me, been practising it from time to time from when I first came to know of this pose in one of my hatha classes. I practice the above variation, with one hand supporting the back and the other stretched to the side. Another variation is with both hands supporting the back while twisting the body to the sides. What slightly differs is that I would have both the tip of the knees pointed towards the sky (instead to the sides like in the picture), creating more twist on the spine and arch on the back.

Asana: Parshva Padmasana (Side Lotus in Shoulder-Stand)

Steps:

1. Come into shoulder-stand.

2. Cross both legs into full lotus.

3. With both hands firmly supporting the back, twist the body to the right.

4. Shift and balance the weight on the right hand (be careful with the wrist).

5. Remove the left hand and stretch the left side or above the head. 

6. After a couple of good long breathes, come back to center and change sides.