This posture is dedicated to the great Sage Vamadeva.
From downward facing dog.
Go to pigeon pose.
Sit on the (right/left) hip
Bend your knee
Draw your front heel (right/left) close to your groin/Perineum.
Make sure that your upper body is straight and perpendicular to the floor.
Bend your back leg and bring your back foot particularly close to your front foot.
Hold your front foot with your hands and draw your soles together.
Hold the pose for 10 breathes or longer.
This is an excellent posture to make the hip joint more flexible and to work on abdominal muscles.
The thighs and the gluteus muscles are stretched to their fullest degree and helps in strengthening and keeping these muscles supple.
One of my favorite poses. Try this and share your experience. Namaste. ^_^
Depends on your entry
Tip toe balance
1. Draw your (left/right) knee to the floor. Let it touch the surface of the floor.
2. Bring your hands together to prayer pose.
Standing Half-bound Lotus
1. Do the same thing as stated above.
2. Lower your self a little close to the floor(bend your standing leg), place your (right or left) foot on top of your opposite thigh.
3. Lower down your knee (right or left) to the floor.
strengthens the leg muscle and knee joints
Avoid doing this pose if you have knee, leg, foot injuries.
This is such an interesting at the same time a challenging pose. It takes a lot of practice to be able to do this pose. This arm balance is part of the third series in Astanga Yoga. Pattabhi Jois calls this pose as Visvamitrasana B. Koundinyasana II is also called as the Albatross Pose, Hurdlers pose or One-Legged Arm Balance. The English Translation of the sanskrit name Eka pada Koundinyasana is one-Legged Pose Dedicated to the Sage Koundinya.
Your way in to this pose depends on your entry say for instance Adho Mukha Svanasana or Lizard pose.
– From downward facing down
– Lift one leg (right or left) behind you to one legged dog.
– Swing or draw your leg (right or left) close to your (right or left) elbow.
– Rest your leg (right or left) on top of your (right or left) arm.
– Then you can adjust yourself in this stage.
– If you are ready, you can start bringing your back leg (either right or left)
off the ground.
– Lean forward to balance your self perfectly.
– Lift your head and look forward
– Allow your breath to flow.
another option: the lizard pose (Utthan Pristhasana)
– If you are in lizard pose
– Straighten your arms
– Then square your elbows. Similar to the crow elbow. Strong and stable.
– Bring your back knee (left or right) off the floor. Use you back foot to
balance your self.
– Then flatten your front foot (right or left) to the ground.
– With your squared elbow- bring your (right or left) arm under your (right or
left) bended leg. Then slowly bring it out
for you to be able to rest your leg on top of arm.
– Lift your chest until your torso is parallel to the floor.
– If you are confident now. Slowly lean forward and straighten your front leg
at the same time lift your back leg as
high as you can.
– Lift your head and look forward
– Allow your breath to flow.
There are other ways to go into Koundinyasana II as well such as:
– Kala Bhairavasana
– Warrior poses
Strengthens the arms and wrists
Tones the belly and spine
develops abdominal strength
avoid doing any arm balancing yoga postures if you have any wrist or lower back injury
Enjoy your practice. Namaste. ^_^
..this is one of my favorite poses. Each and every soul in this universe, for sure, has their own personal favorite. What are yours?
..This pose helps improve our physical balance, concentration, strength and flexibility especially in the lower extremities including our hips, thighs, toes, knees as well as our ankles.
One foot (right or left) is resting on the (right or left) knee. This is quite challenging yet fun to do. Once you found your balance, lift your arm out over head while the other is resting on your waist/hips/the side of your torso.
These variations are obviously different from the second picture above. This time, the knees, inner thighs, heels, toes are touching together. The heels are lifted, and our derriere is resting just on top of the heels. If you want to add your eagle arms in this pose, go ahead, explore all the things that you can possibly do. 😉
Here’s another picture of the tiptoe balance variations. Bring your knee (right or left) on the floor. Once you are well-balanced, extend the free leg (right or left) and grab it with your thumb and your piece fingers. You can use your spider fingers to add support. Place them couple of inches behind you. If you can flatten your palm on your mat, go for it. You can also switch arms or legs to add more thrill. Wootwoow. ehem.. don’t hold your breaths while you are doing all of these. Yoga is not solely about the physical things you do with your body. It is the union of your mind,body, soul and your breath.
Balance strength concentration
..connecting one pose to another should feel like a dance that flows smoothly and naturally. Working on each body part is really important in a yoga class/practice. It is not just beneficial to connect Tip toe balancing to one legged Galavansana, but it is also challenging-mentally and physically-a good challenge for someone who wants to explore the possibilities.
Try these two great poses in your practice.
Tiptoe balancing pose
Padangusththasana is an intermediate pose which strengthen your hips down to your legs, thighs, ankles and toes. This involves a lot of concentration on balancing. Going into a tip toe balance depends on your entry.
Balance Focus strength flexibility
Here’s the way in to the pose.
1. Go to a squatting position.
a. Right leg bent: creating number four using your legs. So, that’s right foot on top of the left thigh.
b. Left heel should be off the floor. Left heel must also be under your Perineum.
2. Place your hands into Anjali Mudra in front of your heart.
3. Spine (back, neck) should be aligned, straight and active.
4. Gaze: forward.
5. Stay in this pose for 5-10 breaths (actually depending on your preference) the longer you stay the more benefits you will get.
6. Do the same thing on the other side or otherwise connect this pose with your eka pada galavasana.
If you can’t balance yourself, you can use the wall to aid you with the balancing part. Modification of this pose is also essential.
Eka Pada Galavasana
Eka = one, Pada = foot. The sage Galava was a student of Vasishta.
This pose is a combination of a hip opener and an arm balance.
From the tip toe balance pose, prepare yourself for the flying pigeon pose.
1. Adjust your leg (the one that is bent) until you are comfortable and ready to go to the next step which is to—
2. Plant your hands on the ground in front of you.
3. Make sure your arms are similar to the crow arms–bent. The bent leg (left or right) should be on top of your elbows.
-remember to hook your toes around the upper arm.
4. Slowly lean forward, shifting your weight into you hands, at the same time lift your heel off the floor into a baby eka pada galavasana.
-heart should be parallel to the floor.
5. Check your balance and slowly straighten your back leg (left or right)
6. Drishti: nose
7. Stay here 5-8 breaths or longer if you prefer.
After which you can go out of the pose once you are satisfied with your practice.
Enjoy your practice. I hope to hear something from you. ^_^ don’t hesitate to share your thoughts.
eh-KUH PAW-duh VEE-puh-ree-tuh DAWN-DAWS-uh-nuh
Eka means one, and Pada means foot in Sanskrit.
Viparita means reversed or inverted.
Danda is a staff.
Asana means pose or yoga posture.
Benefits may include:
..Builds inner confidence and courage
..Heart opening posture, with emotional and physical effects
..Open the thoracic spine and lumbar spine (Make space between your vertebrae in backbends)
..Powerful leg stretch and front body stretch
..This Pose stimulates many organs and glands: adrenal, thyroid, pituitary and pineal glands, makes more space in the lungs for respiration and effects the heart while improving circulation
..Increase spine and shoulder flexibility
..Strengthens and invigorates the whole body
..Develops poise and stillness of mind, and humbles the practitioner
This pose is considered as one of the advanced back bend yoga poses. However, you have to get yourself comfortable with Wheel Pose (Urdhva Dhanurasana), Camel Pose (Ustrasana), Bridge Pose(Setu Bandha Sarvangasana) or any other back bend yoga postures. They will definitely help you with this advanced pose. Some people are gifted with jelly-like spine, so it is easy for them to just fall back after a supported headstand.
I accidentally learned this pose while I was trying to do my supported headstand. Balancing myself upside down was an issue for me, so I ended up falling back. Every time I practice headstand, I unintentionally fall behind.
Intense back bending is not an easy pose, because there are things that you should consider. Is your body ready? Are you ready to commit yourself to take this adventure? Is your back flexible enough?
If you have spine issues like Ruptured disk, Prolapsed Disk, Bulging Disk, Spinal Injuries and the like. It is automatic that you should not dare to try poses which might aggravate your condition.
Remember that you are your own teacher. Listen to your body. If this is your first attempt, it is better and safe to practice with a skillful and trained Teacher.
Yoga Asanas are harmful to you and your own well-being once done improperly.
Spinal nerve damage and disc problems
Chronic shoulder dislocations or problems
Unmanaged high blood pressure
May be intense for menstruating women, listen to your body.
“Like most yoga poses, Eka Pada Viparita Dandasana takes strength, flexibility, and focus. And more so than with many poses, mastery of this one requires a good deal of time and effort. Most of us can achieve the beautiful actions of this asana only by practicing regularly and earnestly for months or years. There are no magical potions or secrets; it takes hard work. But the extraordinary benefits of backbends like Eka Pada Viparita Dandasana make them well worth the energy we invest in them. They don’t just bring agility and longevity to our spine and shoulders, counteracting the tendency of the upper back to round as we age. As we use them to explore the unknown, they bring joy and freedom to our soul as well. ”
Way in: (depends on your preparatory pose)
1. Upward Bow Pose/Wheel(Urdhva Dhanurasana)
-Lower down your palms and elbows to the ground.
2. Dwi Pada Viparita Dandasana (Upward Facing Two-Foot Staff Pose )
– Both feet on the floor
3. Sirsasana (Supported Headstand)
– Fall back on your feet
Once you are in Dwi Pada Viparita Dandasana, check your balance and slowly raise one leg up on the air. Keep your elbow and wrists firmly planted on the ground. You can stay in this pose as long as you want. In Astanga Yoga, you can stay in the pose for 5 beautiful, deep Ujjayi Breaths in each side. Keep your legs hip width apart. Roll the inner thighs down and the outer thighs up throughout. “The pose should feel almost as if you have a very slight and subtle pike position at the hips. ”
“All postures influence the chakras, the body’s energy centers, but the strong backward curve of the body in Urdhva Dhanurasana especially awakens and inspires all the major chakras, from the muladhara (root) chakra at the perineum to the sahasrara (thousandfold) chakra at the crown of the head. The pose has an especially vibrant effect on the anahata (heart) chakra (literally, “wheel of the unstruck sound”), at the center of the chest. The big opening of the upper thoracic spine in backbends like Urdhva Dhanurasana and Eka Pada Viparita Dandasana fuels the emotional fire of our practice, burning impurities and opening and expanding the heart center. As yoga philosophy tells us, this opening can deepen our sensitivity to the world and help us develop an understanding of and compassion for all life everywhere.”
Mukta Hasta Sirsasana
Mukta = Let Loose, free, Liberated.
Hasta = hand, the hand or the forearm.
Sirsa = The head.
The benefits are aplenty..
.. it Calms the brain and helps relieve stress and mild depression
.. Stimulates the pituitary and pineal glands
.. Strengthens the arms, legs, and spine
.. Strengthens the lungs
.. Tones the abdominal organs
.. Improves digestion
.. Improves circulation
.. Helps relieve the symptoms of menopause
.. Therapeutic for asthma, infertility, insomnia, and sinusitis
.. enhance your overall mood
.. sharpening your concentration and your senses
.. overcome fear (and you’ll become braver than before)
.. enhance connection to your inner self.
“Headstand comes with spiritual and energetic, or pranic, benefits. Prana is the life force that flows through your body, a force that includes sexual energy. Headstand enhances your overall prana, but it also transforms the sexual energy into spiritual energy, known as ojas. An increase in ojas, in turn, can improve your spiritual practices such as meditation. The headstand also offers a whole new way of looking at the world by flipping you upside down.”
If this pose has a lot of advantages, it does not mean that it is harmless. Therefore before engaging yourself into something, ask yourself if you can commit to practice the pose over and over again. Make sure that your body is properly ready for this pose. No one can perfect a particular pose without earning bruises and other unpleasant results. It is advisable to have a hands-on yoga teacher’s supervision. Enroll yourself in a studio, then if you are confident enough, you can continue practicing at home.
Back and Neck injury: Cervical Spine Compression
Pressure Spikes: Eye pressure
High blood pressure
Low blood pressure: Don’t start practice with this pose
Pregnancy: If you are experienced with this pose, you can continue to practice it late into pregnancy. However, don’t take up the practice of Sirsasana after you become pregnant.
Your Gaze is your Nasagra/Nose.
Hence this pose is advanced, you can enter into this pose through one of your preferred headstand. However, if you have problems with staying up there alone, you can ask someone to guide you (a teacher) or you can take advantage the walls in your house (for sure you have many at home or at a studio). Just make sure you are a distant away from any appliances or hard objects if you are practicing at home (to prevent injuries when you fall or lose your balance). You don’t want to hit your knees or shins on a table. If you need additional support like blocks, you are welcome to do so.
If you cannot stay inverted for a long time. Do not feel frustrated. It may sound cliche, but patience is the virtue. You can always return to the pose anytime. “When first attempting a headstand pose, stay in position for 10 breaths, and then gradually increase the amount of time each time you practice the pose. If the pose becomes too easy no matter how long you hold the position, then deepen it by turning your wrists”.
Yoga is definitely not about the poses, it is primarily about your journey towards getting into the pose and savoring the whole time while you are in the pose.
I was on my way to Astavakrasana (Eight Angle Pose) in this photo.
Astavakrasana read as (ahsh-tah-vah-krahs-anna)
asta = eight, vakra = bent, curved, crooked.
“What makes Astavakra remarkable is that he crossed the line with his father, and was punished, before he even left the womb. While still in his mother’s belly, he corrected his father’s recitation of verses from the Rig Veda, a collection of India’s oldest and most sacred hymns. Enraged, Astavakra’s father cursed him, and the boy was born deformed. Astavakra’s name refers to the eight (asta) crooked (vakra) angles of his limbs; the many angles of the pose Astavakrasana evoke the curse of crooked limbs that Astavakra triumphed over by dint of his persistence, piety, and intelligence. ”
“Despite his father’s cruel curse, Astavakra remained a faithful son. When the boy was 12, his father lost a priestly debate and was banished to the watery realm of Varuna, lord of death. Although the journey required a monumental effort, Astavakra traveled to the king’s court to challenge the man who had bested his father. Because of Astavakra’s unsightly shape, the people at court laughed at him뾟ut only until he opened his mouth and they discovered he was incredibly learned and deeply insightful, even though he was still just a boy. Astavakra triumphed in the debate, winning his father’s freedom, and people who once mocked him became his disciples, including the king. ”
This pose focuses on the wrists, arms and the abdomen. It is automatic that you should avoid doing this pose if you have any injuries involving your arms and wrist. Listening to your body prevents you from any further damage. Remember the five abstentions in the Eight Limbs of Yoga. Ahimsa means non-violence (to yourself and to other creatures in this Universe).