Twisting in the vertical balance. Three steps to mastering.
Surely you have often been inspired by the pictures of yogis and yogis who perfectly perform complex vertical balances! Oh, how you want to feel the same lightness and absolute control of the body, not in the boring Vrikshasana (although there, believe me, there is something to do!) Or even Nataradjasana! .. You try again and again, get angry and leave, if not you get or persistently polish your posture day after day in the hope of conquering yourself – the body and yourself – the Internet. Although where does yoga, if you think about …
Well, let’s leave this topic for discussion in the next article and return for now on the battlefield with the new “I” – your body in a more complex pose. I will gladly share several yoga therapy latifacs for mastering vertical asymmetric twisting with support.
Immediately I will warn you – without competent mastering of the basic material (read, symmetrical and asymmetric vertical poses, twisting sitting, inclines forward, etc.) I do not admit my students to this position. There is a great risk of getting protrusions and hernial exacerbations, as well as pinching of large nerves, plus develop asymmetry of the hip joints. However, if you are physically ready, welcome to the mat!
a) Start with the base lift of the knee to the chest / foot in the standing position. Be sure to unbend the back from the waist, pulling the lumbosacral section up and “digging” it on the vertebrae. Obtain stability in the position and compulsory straightening of the support knee.
b) The next step is to pick up the raised leg under the knee and hold the position. When extending the spine, orient in this position on stretching and stabilizing the lumbosacral portion, bringing the shoulders down and the shoulder blades toward the center of the body. Push out the chest as far as possible without squeezing the diaphragm and continuing to breathe evenly.
c) If the previous provisions are held confidently, it’s time to add the last element – diagonal twisting. Leading the raised leg to the opposite side, concentrate on the extension of the waist and, most importantly, the lowering of the hip of the raised leg down. Stretch the body in opposite directions, working the hip – inward, and the shoulders – outside. Catching the position, progress, achieving stability and uniform breathing.
Remember, your practice is alive, fluid energy. It fills the form, properly assembled and stable. Do not rush with the repetition of pictures. Build your basics and fill them with sensations.
And, as always – good practice!