asana lab with laruga glaser – bhujapidasana tutorial

asana lab with laruga glaser – bhujapidasana tutorial


okay what’s up guys welcome to asana lab
we are here at yoga in salento, in Zollino (LE) with Laruga and we’re talking
about… also explain an hard pose for the practitioners that go into the primary
series it is Bhujapidasana which is maybe one of the first big
step the practitioners met during their practice So i let Laruga explain how enter in
the pose, how this pose have to BE done thank you
L: so we’ll take a look at Bhujapidasana which is really one of the first arm
balances that we do in primary series and Bhujapidasana is known as arm
pressure pose so with the name or the translation of the name of the pose it’s
really giving us good advice that we need to use the strength of our legs to
put a bit of pressure on our arms so we feel more stable in the position and
this is great because since it is our first arm balance theoretically in the
Ashtanga Yoga practice we’re getting some assistance from the legs which is
really nice and we are learning to build up our strength from this position and
over time being able to feel more coordinated in a pose that you know is
requiring quite a bit of strength not only through the upper body but also
through the core area so when we enter into this pose it’ll start in downward
facing and we’ll jump forward instead of jumping through we will jump forward
with the feet around the arms so from a downward facing position we’re going to
jump the feet around the hands and once we land we want to keep the bottom high
so the shoulders can drop down if the if we drop our bottom low it’s
hard to get the shoulders under so we want the bottom high as we bring the
hands back to the inside back edges of the feet and then I really wiggle my
shoulders under and squeeze the legs in so the shoulders stay locked in place
from this position I want my hands to be flat to the floor as I sit on the upper
arms squeezing my legs in to the arms so right now I’m actively squeezing the
legs inward and I feel very secure because I have that active squeeze
happening through the legs from here I’m going to start to really activate my
core by drawing the feet up as I exhale bring the chin down or the forehead down
forehead down will be a little bit easier chin down is the full position
which is a bit more challenging so from here I’m going to point the toes back
continue to squeeze the legs into the arms bringing the chin forward and
breathing here for five rounds of breath the chin touches the floor as I continue
to lift through the feet after five breaths I inhale come up and I want to
continue to squeeze the legs into the arms exhale hold then from here is the
transition into bakasana so I need to bring my chest forward as I bring an
unlock the feet to bring the feet backward so I’m going to unlock the feet
lean forward to bring the feet together and come into Picasso position and from
here exhale jump back or step back you into chaturanga so this particular
position takes a fair amount of stamina because we’re coming down for that five
breath position we’re lifting back up and we’re also going into this
transition of Bach asana which is also another arm balance to then you jump
back so what’s really important is to really utilize the strength of the legs
and to take your time to set up the position what I notice where some
students go a little bit off in the practice when it comes to pre to pedasi
is rushing the process of the setup and I really feel like the more challenging
the pose the more we need to take our time to set things up properly and
continue to be mindful from each step to the next yeah, good i remeber it was very hard for me the step to go out to exit the position so going directly into Bakasna maybe is not… the easier thing for a lot of students Do you suggest some adjustments, some variations for that? well you know when
you’re in the learning process you have to kind of make it work and the best way
that you can it isn’t going to be flawless and that’s why we practice so
obviously it takes time to stay up on top of the arms but what I have students
really do is you know when you inhale lift up exhale hold and get settled okay
because it’s part of the vinyasa then inhale we start to move the feet back
and what needs to happen to create more space as we need to lift the tailbone up
but to do that you need to drop the chest down yeah but you have to resist
through your arms but to not collapse and fall for every we have to lift our
chin up to counterbalance that forward weight of course it’s easier said than
done because sometimes it doesn’t feel like it flows so now
really so even if students you know feel they’re sinking down make it work you
know even if the feet touch the floor just scrape those feet back sometimes we
have to load it back up to get into the Bakasana but I find over time as a stamina
and cruise it starts to flow one thing that I joked with some students with
Bhujapidasana is if you can make this position flow you can make anything flow
because it really is a more awkward arm balance yeah it’s not the fanciest arm
balance but it’s actually quite awkward arm balance so it does take a while to
make to feel that each point can flow to the next naturally yeah, great. And the chin up i think is yeah it’s demanding
because a lot of students I’ve seen with round back and look at the feet it’s
wrong yeah that would be a good beginner stage
for head down yeah sometimes I have new beginners that are very new to this
position bringing a four dip head down is a little bit easier once they can
feel that they can lower some selves down for five breaths and come back up
easily then they can start to challenge themselves to do chin down because when
the forehead is down the spine is in flexion when the chin down the spine is
in more extension so when the spine is an extension it is a little bit more
challenging so I sometimes if students struggle with that chin forward I just
say okay let’s work the forehead down for a while when that becomes easy then
try the full position of chin yeah okay so thank you thank you guys, thank you Laruga
and we’ll see in the next video I recommend you don’t do yoga be yoga