Peak Pose Yoga Sequence With Vajrasana (Thunderbolt Pose): Yoga For Feet And Ankles – Part II

Peak Pose Yoga Sequence With Vajrasana (Thunderbolt Pose): Yoga For Feet And Ankles – Part II


Namaste everyone from tummee.com,
a platform for yoga teachers and yoga teachers in training. In a previous
video we covered the warm-up section of the first part to yoga sequencing for
the peak pose Vajrasana or Thunderbolt pose. In today’s video, we will cover the
second part of the sequence that includes the practice of Vajrasana and
also the cooling and counter poses to end the sequence after the practice of
the 12 warm-ups that we did; which involve the lower part of the body right
from your toes to your hips. We now come to the practice of the peak pose
so we will begin in tabletop pose or tabletop poses practice post the
practice of these warm-up poses just to relax the ankles and the feet. Here we
move into a slight variation, still putting stress on your ankles and your
toes, stretching the entire lower body.
From here, we move into the variation of child pose where you’re still balancing
on the toes because you still need to tell your students to connect to the
sensation they have right there at the pose because they may not be still ready.
From here we move into the toe squat which is from child pose you inhale to come
up to keep your back straight. We have worked on hip stability in our warm-up
so right now the students should be a little comfortable with their hips and
therefore testing whether their ankles can take weight of the hips. So you
balance yourself here. You can request them to be here for a little longer but
you could flow down into a slight variation to just even adjust
probably get into alignment with your ankles and with your feet. So
this could be a variation to this toe squat pose that could be a
pose to help you get into alignment with your ankles and feet. From here you
come into a little variation here we know that the practice of
Vajrasana is mainly for digestion and in this Kriya we hold the breath we
teach the students to hold their breaths and when you hold the breath it kind of
keeps your body light. So this is why it is not essential to practice this but
you can just give a kind of a variation creativity in the peak pose sequence.
Failing to gently move into a child pose variation on your toes still. the reason
is we don’t want students to directly sit on their heels with their weight of
the hips of being placed because you know it can cause injury sometimes when
done in a jerk. So this way this is a simpler way to get into Vajrasana .So
from cild pose while you’re still balancing on your toes, you slowly slide
request them to slide down and sit back; extending to be completely comfortable
with the pressure of the knees and the ankles and you inhale to come into
Thunderbolt pose or Vajrasana. So from a warm up ,we now got into the second part of the
sequence which is the practice itself of the peak pose. We’re moving further into
a variation of different kind of variation of Thunderbolt pos,e the first
one is where you are actually relaxing the ankles so of course when you hear
that students can stay longer if they are comfortable they can start off with
four to six breaths or even go beyond it; depends on each body and their comfort.
From here, we move to this next variation. A gentle dropping of the head and the
neck back, this actually eases out the pressure on your ankles and your knees
because the hips are moving outwards to the lesser pressure of the
lesser weight of the hips on your ankles. It’s actually a very relaxing pose from
the stress and strain here to a relaxing pose here. The next one is we come back
into table top pose to completely relax, acting as
a counter pose and as well as a cooling pose. A counter pose
to ease the ankles, a cooling pose to relax the entire lower body here without
putting too much weight on the ankles and knees. We go forward into the next
part of the cooling down as also including all the
variations of Vajrasana. Now we come back into the second round of the peak pose
here. Now the students would be very
comfortable with what they were here. The Second round they can hold longer and
they can actually connect and feel the difference in the body. From here, we move on to a slight variation
whether it is deeper pressure of the ankles you could choose to do this if
the students already and this again needs to be done on both the sides
because we want to make sure that both ankles are equally worked at. From here
we come down to the next set of poses which is more of a dynamic flow to get
into a variation of Vajrasana where you were overlapping the feet so you start
from tabletop child pose you cross your feet here while you’re in child pose you
cross your feet overlapping the left over the right and then you inhale you
set up. You come into the seated windshield-wiper pose which is acting
more like a relaxing and counter pose you repeat it again to rule do it with
the other way with your right over the left over here it doesn’t actually the
right over the left and then you end it again with the cooling pose with a flow
complete relaxing and the final step and the final round of the peak pose
practice asana from here you move into a deeper
variation. Here where there is probably the students may be ready you can take a
chance here. A gentle lift of the knees of the floor it’s called the ankle
stretch pose where of course you need to be very
clear that you’re not going to suddenly jump back you know it has to be done
very very slowly maybe you can lift one knee first and then they can work with
the other knee so you can actually request them to go step by step. You come
back into a relaxing pose here and our final relaxing here which is
also like a counter pose is the downward facing dog.
So from all those seated poses and kneeling poses and cooling poses we come
into a counter pose where you’re stretching all the muscles of the legs
and the hips so from all the contractions that was happening here
there was no stretch remember in any of the muscles of the leg it was just
engaging or rather putting pressure on your joints so we are only coming here
to stretch and feel comfortable so from the downward-facing dog pose we
choose to relax the body back again in bound angle pose which was found earlier
bringing stability on the hips and you could choose to add shavasan in the end
the entire sequence of you know peak posed Vajrasana based on what students
want so thus ends the practice of the peak pose yoga sequence vajrasana
which is thunderbolt pose. Let us have a quick recap of the entire sequence to
help us get or help us reconnect and recollect what was covered so we spoke
about warming up warming up choosing 12 poses which involved from the toes to
the hips we spoke about the actual practice of the peak pose which involved
about probably you know seven ways to go down into vajrasana,
So you could choose to avoid whatever is not suitable for your students. We
continued with different variations with the overlapping of your feet soles with
a bit of a stretch in twist and a deeper stretch with pressure
on your ankles and they ended it with bound angle pose with cooling hip stability pose. This is just one of the ways peak pose sequence can be created. Of course this
idea can be applicable to another kind another sequence which involves a
different you know a different peak pose it could be even your downward-facing
dog here or it could be your toe balance so this is just one way of creating a
yoga sequence. That structure can be used this kind of structure can be used
across you know many kinds of yoga sequences and if your students are ready
this can be added to you know this can be part of the daily practice also as
part of their home practice. Stay tuned with you could actually rewind to
go back to see how the entire structure is followed and you could get a feel and
a sense of how it works in a very systematic way and how your students
will actually feel the transition from the warm up to the thunderbolt force and
a different kind of transition or with variations of Thunderbolt pose and how
to pose with cooling pose. In the upcoming videos from tummee.com, we will
be covering other kinds of themes so stay tuned with us, drop in your comments
and namaste from all of us from tummee.com, a yoga platform for yoga teachers
and yoga teachers in training