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A M ¿ on the way to BAKASANA (crane pose)
the plan This pose is a to do Bakasana with less effort For instruction in these poses, go perfect intro- and resistance. The second prep to yogajournal.com/poses. If you duction to the subtleties of arm pose, Malasana (Garland Pose), have the suppleness for Bakasana balancing because of its deeply will broaden and free your upper but not the strength, try this: Lie folded, compact shape, as well as back, safely round your spine, and on your back, reach your arms the back rounding and the groin teach you Bakasana’s shape. toward the ceiling, draw your and hip opening it requires. The And to release tension in knees toward your chest, and lift squatting and folding elements your hips and legs, try practicing your head and chest off the fl oor. of the fi rst prep pose, Marichya- Balasana (Child’s Pose), Uttana- This is Bakasana on your back. sana I (Marichi’s Twist I), will sana (Standing Forward Bend), Your abdominals may nearly help develop the hip fl exibility Baddha Konasana (Bound Angle catch fi re, but the core strength and postural awareness necessary Pose), and Virasana (Hero Pose). will come in handy.
prep pose 1
Before you start, look at this photo of Malasana and see how clearly the pose’s shape resembles Bakasana. The calves and thighs are folded together, the thighs and torso are folded together, and the
back is rounded gracefully. Essentially, Malasana is Bakasana, just E K I N
with a different arm position. : T A
Begin in a standing position, then bring the insides of your feet M
; A
together and bend your knees deeply into a squat. If possible, bring L E B A
your heels to the fl oor; if not, it’s OK for them to lift. Allow your knees G O Y
to separate slightly wider than your shoulders and lower your torso : S T
betw een your legs. Deepen the pose by sliding your armpits down N A P
;
the shins. To maintain the even, graceful arc of your back, situate Y C U L
To start, get in a seated position. yourself so that your tailbone and the crown of your head are equi- MARICHYASANA I : P O T ¿ (marichi’s twist I) Straighten your left leg and bend distant from the fl oor. Be aware that you may need to lean fairly far
; D E
your right knee until your calf and forward to fi nd this balance. I T N
thigh touch, with the shin perpendicular to the fl oor. Place your right Now tuck your arms under the front of your shins and slide them U
T S I
foot in line with your sitting bone. Extend your right arm inside your behind your hips, with your palms facing the ceiling. Gently hug T R A right thigh and hold the inside of your left foot (use a belt if you need your knees into your side ribs, soften the muscles of your back, / A R to). Mom entarily open your right thigh to the side as you lift and and settle into your breath. As you re- A M ¿ A T
lengthen your right side. Then squeeze your right thigh against your lax into the pose, allow your body to MALASANA : P U
ribs. Slide your armpit down your shin as far as you can with ease, get used to its shape. (garland pose) E K A
allowing your back to gently dome. Keep squeezing your knee into your M / R I
side so there’s little or no space betw een your armpit and shin. Wrap A H
prep pose 11 ;
your right arm around your shin, sw eep your left hand around your N E K E
back, and bind the hands together (or use a belt). Gently draw your N I E H
lower abdomen toward your spine and deepen the forward bend. Feel N Y L
the hip opening that will help with Bakasana. Take 5 to 10 long, smooth : T S I
cycles of breath before you switch sides. L Y T S
; G I D U B
N Y R H T A K
: L E D O M
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the pose
BAKASANA Begin by bringing the insides of your Now here’s your big moment. But don’t try to jump, lift, or feet together and bending the knees fl y. Instead, simply shift your w eight forward onto your hands ¿ (crane pose) into a squat, as in Malasana. Sepa- until your forearms are perpendicular to the fl oor and your feet rate your knees slightly wider than your shoulders and low er begin to lift. As you make the transition forward, begin practic- your torso betw een your thighs. Slide your armpits down your ing Bakasana by shifting more w eight onto your hands, even if shins as low as they will go and allow your elbows to separate your feet don’t lift. away from each other. Round and broaden your back into an If your feet do lift or become light, engage your lower abdom- even, graceful arc. Place your hands directly under your shoul- inal muscles by drawing your navel toward your spine. As you ders and pause for a breath. Lift your hips up 6 inches and away glide onto your arms, extend them strongly; broaden and round from your heels, and shift your gaze to your elbows. Draw your your upper back. Do your best to soften and extend your breath elbows in until the upper arms are parallel to each other. for 5 to 10 cycles.
F E B R U A R Y 2 0 0 8 Y O G A J O U R N A L . C O M 9 3
0090-097_armb_208.indd90-097_armb_208.indd 9393 112/7/072/7/07 10:28:1310:28:13 AMAM ¿ on the way to PARSVA BAKASANA (side crane pose)
the plan By practic- it, and you’ll fatigue early because And while we don’t often think ing the deep, you’ll be struggling against your of standing poses as helpful for wringing twist that Parsva Baka- body’s resistance. So your fi rst arm balances, the second prep sana requires, you’ll cultivate prep pose, Marichyasana III, pose, a variation of Parivrtta Pars- greater strength and awareness is intended to create greater vakonasana (Revolved Side Angle in your abdominals— particularly movement and ease in your hips Pose), is a great warmup. It twists your obliques—and create a and back. Regularly practic- the torso deeply, opens the outer healthy squeezing action in the ing additional hip openers such hips, and gives you an opportunity digestive organs. But, alas, if your as Eka Pada Rajakapotasana to focus on balance. Other useful hips are tight and your spine (One-Legged King Pigeon Pose), warmups include Parivrtta Triko- doesn’t rotate easily, this pose will Gomukhasana (Cow Face Pose), nasana (Revolved Triangle Pose) be a real downer. Tension in these and Ardha Padmasana (Half Lotus and Parivrtta Ardha Chandrasana crucial areas will pull you out of Pose) will also help. (Revolved Half Moon Pose).
prep pose 1
Start in a lunge with your right foot forward betw een your hands and your left knee on the ground, toes tucked under. Place your right knee over your right ankle so your shinbone is vertical, then step your left knee back so you get a moderate stretch in the left thigh. Put your hands on top of your right thigh and straighten your back leg. (Your back heel should be lifted.) Now rotate your trunk to the right and slide your left elbow to the outside of your right knee. Gently deepen the twist by sliding your left elbow further down the outside of your knee and rotating the belly, ribs, and chest. Bring your palms together in front of your chest and press the top hand strongly into the bottom one. Soften and receive the breath moving into your body. MARICHYASANA III Straighten your left leg Observe how your body out in front of you and s e e ks b a la n c e a n d h o w ¿ (marichi’s twist III) PARIVRTTA ¿ bend your right knee un- your mind reacts. You may PARSVAKONASANA til your calf and thigh touch and your shin is perpendicular to fall; practice patience! (revolved side angle pose) the fl oor. Place your right foot in line with your sitting bone. Wrap your left arm around the front of your right shin and prep pose 11 swing your right arm behind you. Elongate the left side of your low er back away from your hips, rotate your spine to the right and gently puff out your chest. Deepen the pose by sliding your left armpit to your outer right knee. Focus on this movement, essential to the elasticity needed for Parsva Bakasana. Close the space betw een your armpit and outer knee as much as you can with ease. Bend your left elbow and open your hand, so the left palm faces right. Bring a smooth quality to your breath. Play with micro movements until your spine rotates evenly and gracefully, like a spiral staircase. After 10 to 15 breaths, change sides.
0090-097_armb_208.indd90-097_armb_208.indd 9494 112/7/072/7/07 10:28:1710:28:17 AMAM B
¿ PARSVA BAKASANA Wit h yo ur in n e r t highs and lift it higher than your right elbow. Complement this action (side crane pose) to gether, begin in a deep and set the stage for liftoff by moving your right elbow inward until squat. Twist your abdo- your elbows are parallel to each other. As you did in Bakasana, men and upper body to the right and slip your left elbow to the shift your w eight onto your hands. You may have to practice for a outside of your right knee. As in the prep poses, fold your torso while by bringing more w eight onto your hands than your feet. If deeply into your legs and slide your left armpit to the outside of you can, lift your feet off the ground, engage your lower abdominal your right knee. As your twist deepens, put your hands on the fl oor muscles more strongly, and turn your navel toward your right ribs. just in front of your right thigh; they should be turned to the right As that supports your lift and de epens your t wist, bring your at a 90-degree angle to your hips. Now engage your lower abdom- awareness to your breath; it may shorten, but try to keep it smooth. inal muscles and roll your belly to the right. Look at your right hip When you’ve had your fi ll, release and switch sides.
the pose
F E B R U A R Y 2 0 0 8 Y O G A J O U R N A L . C O M 9 5
0090-097_armb_208.indd90-097_armb_208.indd 9595 112/7/072/7/07 10:28:1910:28:19 AMAM ¿ on the way to BHUJAPIDASANA (shoulder-pressing pose)
the plan Of the three comforting, accessible posture that If it’s hard to get the heels of arm balances, helps create opening and aware- your hands to the fl oor in Bhujapi- Bhujapidasana requires the least ness. The second, a lunge variation, dasana, don’t blame it on your arms. strength and the greatest fl exibil- opens the groin and hip fl exors in Try poses that release the groins ity. So the warmups give you the your back leg and creates length in and support deep hip fl exion: Bad- suppleness to fold deeply and wrap the hamstrings of your front leg. It dha Konasana (Bound Angle Pose), your legs around your upper arms. also imitates the shape of Bhujapi- Adho Mukha Virasana (Downward- The fi rst, Happy Baby, will open dasana: The front knee goes into a Facing Hero Pose), and Prasarita your groins, round your back safely, 90-degree angle and the shoulder Padottanasana (Wide-Legged and elongate your hamstrings. It’s a and torso tuck into the front thigh. Standing Forward Bend).
prep pose 1 ¿ HAPPY BABY POSE Begin by lying on your back. (Don’t you love poses that start this way?) Bend both knees and dra w the m to w ard your armpits. Reach your arms around the outside of your legs and hold the outside of your feet. Your shins should be vertical. Gently pull with your arms and release your thighs to w ard the outside of your ribs. Relax your facial muscles and receive the open- ing that the pose brings. Observe where the greatest resistance is; in Bhujapidasana, that area will feel even tighter. Direct your breath into it, letting the tension slowly dissipate. Continue to saturate your body with breath for 20 to 30 cycles.
LUNGE VARIATION ¿ prep pose 11 Start in a lunge with your right foot between your hands and your left knee on the ground, toes curled under. Place your right knee over your right ankle so the shin is vertical; then step the left knee back so you get a moderate stretch in the left thigh. Step your right foot 2 inches further to the right and put both hands on the fl oor inside your foot. Settling into your breath, nestle your right shoulder inside your right inner thigh. Se e if you can tuck your right shoulder inside and under the right knee. Once you’ve hit your edge, slide your right arm under your leg and place your hand on the fl oor outside your right foot. Lift your back knee off the fl oor and extend through your left heel. Deepen the pose by hugging your right knee into your right shoulder—an action essential to Bhujapidasana. Breathe smoothly and deeply into the resistance in your right hip and groin. This pose is intense; don’t push too hard. After 5 to 15 breaths, release and switch sides.
0090-097_armb_208.indd90-097_armb_208.indd 9696 112/7/072/7/07 10:28:2310:28:23 AMAM B
the pose
BHUJAPIDASANA Although the balancing to sit on the backs of your upper arms. If it’s still diffi cult to bring point in this pose is very the heels of your hands to the fl oor, ease off and continue working ¿ (shoulder-pressing pose) narrow and you’re likely on the prep poses so you create more fl exibility in the hips and to end up on your bum a few times, Bhujapidasana requires less groins and protect your wrists. Sque e z e your thighs strongly effort to sustain than Bakasana or Parsva Bakasana. against your upper arms, lean back until your feet lift, and cross Stand in Tadasana with your feet as wide as your mat. Bend your right ankle over your left. Draw your navel toward your spine your knees deeply and fold your torso betw een your inner thighs. and extend your arms until they’re straight. Remember tucking the shoulder under the knee in the lunging Once you’ve found your narrow threshold of balance, your arm variation of Parivrtta Parsvakonasana? Well, here goes: Tuck your bones will absorb much of your w eight and allow your muscles to shoulders betw een your inner knees as deeply as you can and put work less intensely. Let go of any unnecessary tension— particularly your hands on the fl oor behind your heels. Your fi ngers should point in the ja w and eyes—and settle into your breath for as many forward, not to the side or backward. Bend your knees and begin rounds as you can. I
B Jason Crandell ( jasonyoga.com) is the yoga director for the San Francisco Bay Club. He lives in San Francisco and teaches at studios around the country.
F E B R U A R Y 2 0 0 8 Y O G A J O U R N A L . C O M 9 7
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