Sebastian Brosche · 6 min · 752 words
Previously titled: Yoga Uniao Series 2 - Video 3
From down dog, spread your arms slightly, move back a little bit and bend your knees. Try to sit your legs through your arms and it's very important that you cross your calves and not your ankles. If you cross the ankles, you're most likely going to get stuck. What you need to do is not do this but more try to get everything not here but tight together like a ball and push a lot with your arms.
It helps to have short legs so for me it's quite easy to get the legs through but you might have to practice this a lot. The best trick to do it if you fail completely is to put on socks and do it on a hardwood floor that way you're just going to slip through. But you have to do that maybe 50, 100, 150 times until you get it and then you're going to get your knees into your armpits. If you can sit here and squeeze everything in and get your hands, your thumbs on the outside of the feet then you have the right proportions.
If you have really short arms and huge legs you might have to work to the extreme to get this but just try to kick your legs through and sit down. Come down dog, sit down. Both pose, straight legs, straight arms, straight back and then lower down. Don't let your shoulder blades touch just your lower back.
Squeeze the legs together and sit back up just once and then roll back into plow pose or upside down guard. Come here, back to boat pose. Without using your hands in the ground try to get up into a deep squat. Butt in the ground, forehead in the ground.
Then raise up to a 90 degree position. Hook your right big toe with your peace fingers, left hand in the hip, look forward, bending the left knee as little as possible, standing up into a holding on to your big toe pose. Without doing anything with any part of the body except the right hip and the right shoulder, open your leg to the side. Simple as that.
And then big toe behind you, hold on to the inside of the foot with the thumb up, lift the foot as high as you can, stretch the left hand forward. Focus, balance, breathe. Look closely. As I'm letting go of the foot I'm trying to circle the arm and the leg and catch the big toe in front of me.
So with grace like this. You might need to support your left knee with your left hand but what I want you to do is sit down into a pistol squat and then gently back to boat pose, rolling back to plow pose, repeating the process on the second side. Squat, forward fold, 90 degree position, hold on to the left big toe, squeeze the right elbow in, lifting using your hamstring, open your left body, holding on to the big toe, holding on to the inside of the left foot, keeping your hips as square as you can. It's okay if they open a little but try to really kick your foot into your hand.
And then with grace lift your toe up to your ham and sit down in a pistol squat. Boat pose, plow pose. Down here, at the same time, simultaneously hands and feet in the ground. Take a big exhale and as you inhale lift up into wheel pose.
If you still cannot do this, fingers out to the side, stay on your head, make sure you have plenty of space for your shoulders and elbows and maybe just stay here with the head just above the floor. If you can go deeper, go deeper, take three breaths and then head down, roll down, take a moment, as many moments as you need, legs up, re-engage your core, roll back to plow pose and then up in a squat again, hands down, knees on your triceps, crow pose, slowly bend your elbows until the top of your head touches the floor for clown pose. Pike your legs like you did in the beginning with a handstand and then without falling over squeeze your butt, straight tripod headstand, back into the pike, feet just above the floor and from here use momentum, kick back to a low push up, up dog, extra low push up, down dog. And that was part three.
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