Week 23 : Year 2 : TriYogaSchool
This is the third week of our new format! We are working for the month of June toward Parsva Bakasana
Our prep pose this week is Lolasana or PendantPose
🔻 Lolasana is TOUGH! But so important for training core + shoulder strength, endurance, & a general sense of BOSS!
🔻 Practicing lolasana with dedication is key to improve your arm balances, handstands, and jump throughs! Convinced???
🔻 From a low kneeling position, place your hands on the mat midway between your knees & ankles. Hand placement is super important! Too far back or forward & liftoff is SO much harder.
🔻 To find the LIFT, you need to create space. You do that with a combination of a rounded spine : protracted scapula (shoulder blades away from midline) + scooped belly (uddiyana bandha).
🔻 Additionally, you have to create a strong compression. What that means is pulling your thighs to your chest & your heels to your buttocks... and holding it!
🔻 Got it? Now do it - over & over!!
✔️ PROPS + MODS for better access :
1/ Use a STRAP to hold your thighs to your chest (check my story for how to use this prop).
2/ BLOCKS help to create more space for lifting the legs off the mat.
3/ Crossing your ankles can assist with the lift. Focus on just lifting the bottom leg & the top will come with it!
4/ An alternate to lifting both legs is to practice 1 at a time.
5/ Take the pose to your back to practice the technique with less work. You can also roll all the way to your shoulders for a little more challenge.
✔️ VARIANTS :
I offer a variety of options for playing with this shape, including : hopper, lotus, & crow legs.
Let me know how it goes! 🔸Be creative, be agile, have fun!