The secret to being able to jump through in a vinyasa is not in the ability to jump but in the ability to brake! Everyone can jump. In fact you hold yourself back from jumping if you do not have the strength to brake your jump. Your body inherently knows if you do or do not have that strength and will even override your conscious attempts to jump in order to protect you. Luckily! How brilliant is that?!
With Pincha Mayurasana starts the strength section of the Intermediate Series of Ashtanga Yoga. This first posture focuses on stabilizing of the shoulderblades (scapula).
In case of an existing shoulder injury, jumping out of the posture (vinyasa nine) may need to be modified.
Leg-behind-head postures are some of the most important, effective and beneficial yoga postures. They open the hip joints, a work that will continue later on through the extreme hip rotations. This process is essential in releasing life force from its reservoir at the base of the spine, it’s ascent leading to divine involution.
Leg-behind-head postures are also instrumental in developing the organs of the thoracic cavity, viz the heart and the lungs through producing a strong oscillation of intrathoracic pneumatic pressure and the weight that they make the ribcage strong and supple through weight and pressure that they apply. […]
There seems to be a lot of confusion around stretching and I am often asked the questions, “What are we actually stretching?”, “Are we stretching muscle or fascia?” and “Should we stretch ligaments?”. One important principle we first need to understand is that stretching will be a different experience depending on your degree of mobility.
The term rotation in this article refers to the rotation of the thighbone (femur) in the acetabulum of the hip joint. These actions are important to keep your knees and hip joints healthy and in the long term to open the hip joints so that lengthy sitting in Padmasana and similar postures becomes possible.
During my recent workshops I noticed that there is still a lot of confusion about the importance of nutating the sacroiliac joints in various forms of back-bending (but also in forward bending). Here is a modified passage from my 2009 text Ashtanga Yoga The Intermediate Series that sheds light on sacrum nutation during Kapotasana. This is something that any natural backbender will do automatically but even if you do not belong to this group, the actions can be induced by understanding and learning. This will improve your backbend significantly. This passage is shortened as the original has over 5500 words.
In previous posts I have written on the importance of Padmasana (lotus posture) and how the right actions needed for this posture have to be imprinted in Janushirshasana A. Today we are connecting the dots. This new post implements the lessons learned in Janushirshasana while performing Baddha Konasana, which then prepares us for Padmasana.