okay hi guys Matthew Caitlin again today today's class is actually a personal
let's say a personal practice in mind that I tend to do about once a week or
right around there it's mainly an inversion practice so we'll do multiple
timed holds in hand stand forearm Stan headstand and shoulder stand so if you
need props for a shoulder stand which I personally use props I'll use I'll use
blankets to set myself up so grab those gather that all up and if you need a
strap for shoulder stand as well or pincha mayurasana or handstand grab that
as well but let's go ahead and start in a downward facing dog
so for majority of the practice I am gonna put a timer on and you'll notice
if you if you watch these videos or and/or yeah like you're gonna find out
that I like using a timer timers timer is a great thing so here we'll hold for
about a minute
lengthen the breath stretch your arms
and then keep the feet where they're at go ahead and walk your hands to your
feet uttanasana standing fold back on that
strengthen your legs
now interlace your fingers behind your back keep the elbows bent roll the
shoulders back work the arm straighter or straight
now I'll switch the interlace other index finger on top and redo those
actions elbows bent shoulders back and then work the arms straight or straight
the whole time still pulling power up your legs in towards your hips put the
hands down and then walk back to downward facing dog
that's an interesting noise I take your left foot between your hands
standing straddle fold force are to plot it's an asana to the right
lift partway up and then forward fold I'm gonna put my timer back on here so
about another minute here so all the all these pose is basically getting you
prepared to go upside down so majority of the whole time your heart is below
the hips
so keep the leg strong let the back of your neck release down
towards the floor but still with your hands on the floor pull the shoulder
blades up away from the ears
I turn to a lunge facing the front of your mouth and then downward facing dog
yeah alright come down to your knees Child's
Pose
and then sit up first round for handstand so if you're if you're gonna
use a wall go ahead and use a wall I'm gonna use a wall pretty much the whole
practice here so sit your mat up short edge of mat just like we have it against
the wall and set up for a down dog shape so it's going to work like this first
round is going to be 45 seconds second around one minute next round after that
one in a quarter minute so one minute 15 seconds alright so here we go set up
walk in time is going kick up a handstand 45 seconds
so push through their hands get the arm straight and strong firm the legs the
hips and stretch up and your gaze can go in between the hands or it could go
across the room kind of like I'm doing or you could go back and forth take a
few breaths in one and then switch to the other
all right standing fold so feet hip distance apart really not a fan of that
sound so we'll do about 45 second rest and then we'll go ahead and go up again
but here slow the breath down so just gaining gaining a little bit more a
little bit more time in the pose each round so next one will be for one minute
all right get yourself set up
and go forth so ideally kicking up with the opposite leg this time
so it could be a few breasts looking across the room then take it in between
the hands or vice versa
fifteen more seconds
all right come down standing forward fold now if you need to counter stretch
your wrist or stretch your shoulders go for it could be backs of hands on floor
could be hands interlace behind the back like we did earlier just slow the breath
down
yep
so what she just asked is should we go with both legs this time I say yes
that's true we should so next entry if you can go
for just hopping up with both feet at the same time please do or stick with
one leg at a time alternating back and forth get yourself set up 75 seconds
ready and go boom nailed it
does it you're welcome so you might notice that you got to redo the actions
while staying in the pose gravity's gonna try to take over key pulling in
less than 30 left
just past the one minute mark
and come down yeah slow the bath down
so same amount of time resting as in the pose gotta stretch the wrist if you got
it stretch the shoulders if needed
so the style of practice is a good way to start to develop the the time
holdings in these poses
switch the clasp if you have your hands interlaced
and then let's go ahead and start to set up for a pinch of my Ross net I
personally I use a something or other in my in between my hands because my
shoulders are a little bit weaker and tighter yeah it has to be a red block
we're on blocks no boy I know those are those are for something else all right
so get set up it'll be 45 seconds let me set the timer all right walk in kick up
go for it
so forearm Stan head is not on floor even though it looks like it is it's not
push the wrists the forearms now in stretch up all right come down Child's
Pose or sit on your heels that's fair game I personally am a heel sitter but
it would make a lot a lot of sense to keep the the head down here
as it'll give more time for your blood to regulate before you actually pop
yourself back up like I just did alright start to get yourself set up again one
minute this time ya ready for it lift the knees walk-in wine you ready go for
it other leg timers going
next exhale come down resting one minute
cool thing is that Child's Pose starts feeling amazing so the more you
do that the better child so it starts to feel
one of the main benefits I find around the inverted opposes is the amount of
focus they require it really isn't a whole lot going on beside being in the
pose I get yourself set up one or escape and said seventy-five seconds sounds
like less than a minute and fifteen go for it now if you can jump up with both
legs or hop up with both legs do that or a stick with the one leg entry now
they're not so smooth but got the air
less than 30
come down resting same amount of time
now if you're not if you're not actually used to doing a practice like so the
timing that I'm putting up or offering up in this one it might be a little bit
long so you can you can use whatever increments of time you need so it might
be good go 30 seconds go 45 minute I know that's kind of where Caitlin and I
are 115 starts to be right around max for my my handstand handstand hold
after that I just my muscles my some muscles start to give out
so she says best child's clothes ever
Wow let's go ahead and sit up start to set yourself up for a headstand I'm
going to use the wall this headstand is gonna be held for quite a few minutes if
you need something underneath your head which I all use a blanket underneath my
head so they'll be a blanket under my head they'll be me feet on the wall
we're gonna do if you can manage six minutes or so right around six minutes
so gather up your props what you talking about
so for headstand fingertips we'll go all the way against the wall go all the way
against the baseboard all right and then go for it
set up and come into the pose six minutes you got a tuck my shirt in six
minutes so use the wall get your hands all the
way to the baseboard so if you need to use the wall use the law
and if you know you can just hold hold off the wall for the six minutes do that
or go through a combo of using wall not using
so I'm going through this practice and the assumption that you already have
these have these poses in your bag in your bag of bag of tricks but offering
them up in a way that that might not be how you actually practice them
so there's always that there's always the nudge the nudge for dig a little bit
deeper let's let's say it that way
from my experience with this one they'll be if you hold it for you know good
amount of time they'll be this these moments where things are shaky you want
to each act you want to get out of the pose but if you just stay as long as
it's safe to stay it's gonna change
definitely readjust the pose out of your time so reroute the forearms reroute the
wrists lift and lift shoulders away from yours
push up through the bottoms of your feet
and even though I say six minutes if you got to come down you got to come down or
find the wall you could do that as well
so just to let you in on on mypos my breath has finally started to smooth out
and slow down so whatever amount of time that was so it took takes a moment
sometimes
refresh the base take the feet about six eight inches apart flex your feet move
your tailbone up stretch through your heels keep that lift squeeze the legs
together again
all right there's six minutes so think him now rest in Child's Pose I keep
putting my hat on a block so I don't get my the mic in my mouth
let's go ahead and stand up she doesn't want to get up standing straddle fold
again yeah the same direction you're facing earlier with hands interlace
behind the back and then fold for it do it do it in a way that your head isn't
resting on a float on the floor though let the back of the neck go long so you
get a little bit of neck release from the headstand but also shoulder stretch
which is gonna come into play and shoulder stand what's that
yeah it's calculated
it's a back of a neck long
and then hands the hips look forward and stand up take the feet closer together
ok we'll we'll do a brief let's say back then we'll do a brief back bend just to
get the chest open more for shoulder stand so if you're going to use props
use props I'm gonna use props so I happen to have a couple blankets here
I'm gonna set them up real close to the right on the short edge of my mat I'm
gonna use a block as well so I think we might want to show it from the side just
so it's visual yeah take that I'm gonna move this out of the way so show it turn
your turning that 90 degrees so I'm just gonna demonstrate real quick how it's
set up would be so your your blankets like you would do for shoulder stand go
ahead and lay down for like you're gonna do shoulder stand shoulders on the
blanket head on floor and then lift your hips put the block underneath your hips
you got a shorter torso so scoot that way a little bit yeah all right now
interlace your fingers well maybe not that far
we're right in there interlace your fingers beyond the block or just grab
the block pin the shoulders underneath you or walk them underneath it you don't
pin them in there all right now you could stay right here this could be it
or stretch your right leg straight it's not it's on what it's on the blankets
and then is that too much
adjust it please there you go are you able to straighten legs or is it
too much to straighten your legs you don't have to
alright so bridge pose like this if you can if your body can get into that shade
if not just keep the feet on the floor knees bent and chest lifted so it was
really one of the main reasons why I'm using it here is just to get the chest
lifted but also hear it once you stretch stretch the legs out it's it's real
close to a shoulder stand shape it's very close all right come out
let me have that thank you all right so holding that for about two
minutes before you go into shoulder stand we're gonna go ahead and act as if
that was two minutes and we're just gonna go straight in the shoulder Sam so
set yourself up for shoulder stand is what I'm what I'm really saying set up
for shoulder Sam all right good times six minutes the shoulders stand
starting now roll yourself over we'll do some variations of once we get into the
pose we'll do some variations so roll into plow pose interlace your fingers
behind you and walk your shoulders underneath you now skin on skin is
usually best okay so walk your hands down your back and go up salamba
sarvangasana
now bend your knees keep the legs together act as if you're gonna back
bend so lower lower your feet towards the
floor and when you do that go ahead and start
to walk your hands down the back more so you can grab a more of the upper back
and send it up towards the roof keep that stretch your legs back up take
the feet hip width apart like you did in headstand tailbone up push through the
heels and then squeeze the legs back together
I come down to plow take your arms overhead for a moment
interlace your fingers behind your back again walk the shoulders underneath you
grab the back and go up again could be one leg at a time could be both like
same time
and then once you get up there the axe of arms down side waist and back up or
back up tailbone up gaze down the bridge of your nose so you're looking towards
your chest not up at the roof let the breath calm down
okay plateaus take the legs wide soup the konasana variation keep the hands on
the back though keep your right foot where it's at left foot meet your right
foot so parsha
right back of right arm push down more outer right hip lift up a little bit
more and then push your thighs up spread the legs switch sides
Oh bummer timer almost out of here back a left arm down left side waist up
one more spread the legs lift the hips take the legs together velocity reach
the arms overhead with control release the pose as you come down gaze in the
direction of your feet so the back of the neck finds that finds its curvature
once you get down there scoop in the direction of your head till your upper
back and head are on the floor and just the just the hips or resting on the
blankets
alright stay there if you got it or we roll to one side sit up okay so the
personally I will either use that as a stand-alone practice or I'll use it as a
springboard to an even longer practice if that's that usage stand alone you
could do some pranayama afterwards so some breathing exercises afterwards or
take it all the way into another another full practice after that so hopefully
that was interesting and beneficial so thanks for practicing guys thanks
Caitlin that was there
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