Asana Tip Sheet 12

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Asana Tip Sheet #12 Bakasana Think of this as a (Crow pose) counter stretch as you for backbends. Yogi trick: Tuck and round begin in a squat with the spine as feet together and much as you knees outside upper can. arms, squeeze knees towards midline, activating core and inner thighs. Tuck tailbone As you push away from mat, as you press round your upper back, away from stretching thoracic spine. mat. Place big toes together Draw shoulders on the mat, if possible, towards hips to activate core and draw knees towards midline. At full height knees press strongly into arms, which Point toes locks you strongly and into balance. lift heels Mula and uddiyana towards seat. bandha help create the lift and tuck in Drishti: pelvis. nasagrai Press firmly through four corners of palms. Take flight with this fundamental arm balancing pose…you’ll be rewarded with strength and a big smile. asana name modiﬁcations baka = crow • Lay on your back and perform pose, asana = seat focusing on curling into a tight ball. • Begin with feet a bit apart and knees closer to elbows for an easier version. beneﬁts • Forearms on the mat, walk knees up arms, • Strengthens core, abs and inner thighs. squeeze in, push away from floor, lifting • Strengthens wrists, arms and shoulders. feet. Great for building core strength! • Builds an awareness of the lower bandhas. • Begin by pressing away from floor and • Stretches upper back and groin. lifting one foot at a time to play with balance. • Develops focus, concentration and patience. attitude contraindications Powerful defiance of gravity and all things Carpal tunnel, wrist pain, pregnancy, fear of that seek to weigh one down. face planting :-) Find more useful yoga resources at www.blissfulyogini.com. Sign up for our free email tips & tricks..

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