Using screenshots to Compare the Jump Back of Sharath, John Scott David Swenson and Lino Miele

In an earlier post
http://grimmly2007.blogspot.co.uk/2008/08/comparing-screenshot-of-my-jump-back.html

I present the Jump backs of John Scott, Sharath, David Swenson and Lino Miele via a screenshot breakdown of their respective Jump Backs. The intention here is not to suggest one is better than another but to see in detail the different approach they each take and to inspire and educate.

I am of the understanding that the nature of the screenshot as used for educational purposes comes under Fair use and does not infringe copyright, see http://en.wikipedia.org/wiki/Screenshot#Copyright_issues and http://en.wikipedia.org/wiki/Fair_use#Fair_use_on_the_Internet and have included credit below.

I would of course remove the content should it be shown that I'm mistaken and am indeed infringing copyright .

How to make your own screenshot slideshow: Download the free VLC media player from CNET. Take a video of your Jump back using your camera or mobile phone camera and upload to your computer. Open the movie with VLC. Hit play then pause and then on the video dropdown box click Snapshot. Repeat throughout the video. Upload photos to google picassa.com. Click embed slideshow and copy the embed code to your html gadget feature on your blog. I'm sure there are a lot of other ways of doing it but this worked for me.

Credits







Astanga Yoga 1st Series with David Swenson






Yoga - Ashtanga - The Primary Series John Scott









Astanga Yoga Primary Series Full Vinyasa Lino Miele









Ashtanga Yoga Primary Series DVD w/R. Sharath

2 Ashtanga accident videos : Dropping back to head!

"Pride commeth before a fall" they say. (don't your just hate them), Was feeling pretty pleased with myself after nailing my drop back so quickly earlier in the week, Plus Yoga Chickie saying my practice was lovely (thank you for that, very kind) I decided to slip the drop back into my regular practice. Clearly it needs more work. Actually it's kind of reassuring, I was afraid of what might happen if it went wrong and though I hit my head my arms took most of the weight/impact, so its not going to break my neck.

As if that wasn't bad enough, this morning. Having just managed to get into inverted lotus, Urdhva Padmasana, for the first time without using my hands and feeling pleased with myself, again, I decided to have a go at karandavasana. Thought I'd try getting into lotus in headstand first then lift up onto my forearms and lower.....nope!

Luckily I had the wall behind me but have always wondered what happens if you fall forwards while still in Lotus, find that very scary, wouldn't you just come crashing down onto your knees?

UPDATE
It got better, progress post, videos from this one to 2011 including the 108 dropbacks, click on the link below.

Dropback progress : First attempt, Aug 08 to Present (108 Challenge)

Does everything else suffer by focusing on the jump back? EG. Baddha Padmasana

I've thought about posting this for the last couple of weeks but didn't want to risk jinxing it. I've noticed that while I've been focusing on the jump back and this blog, everything else has just started coming together by itself. Marichiyasana C has become easy, D has become closer ( P.S. Just nailed my first Marichiyasana D couple of days after this post, left side only so far). Upavishta konasana has appeared from nowhere. Last week I was able to clasp my hands behind my back in Supta Kurmasana and I find I can get my foot behind my head and almost let go with it staying there. Back bends are stronger, though I still can't imagine being able to drop back (I'm thinking the subject of a sister blog next year).

Best of all this morning I was able to struggle into Baddha Padmasana. I was convinced this would be something I would never be able to manage, just didn't think I was built right for it (but then didn't I think that about Marichyasana C). I found a trick to it. Get into a really tight lotus, feet up higher than usual then reach around with the left arm and clasp left toe, then, and here's my trick/tip, slide your right arm between your back and left arm which enables you to work it down to your toe and clasp (might take a bit of tipping over to the left - see video on youtube http://www.youtube.com/watch?v=fHZOQAjzYWc
Apologies for no shirt on this one but couldn't do it with it on, think being hot and sweaty helps).

But what's all this about Baddha Padmasana doing in a Jump Back blog? Point is, focusing on the jump back doesn't mean everything else has to suffer, they'll come along nicely on their own. Also it goes to show that the little tips/tricks/suggestions can make the difference and that something you begin to think you'll never be able to do will just surprise you one day. Like the jump back.

Key areas to work on to PREPARE for the jump back.

This is a post for anyone visiting this blog who feel they are still a long way away from achieving a jump back but are wondering what they can do to prepare themselves in the mean time. I'm assuming your doing some variation of the jump back perhaps from the Swenson book, like putting your hands in frount of your feet rocking on to your knees and jumping or stepping back from there.

1. Achieving lift off/ lift up

Doug Swenson talks about practising the lift up as Take-it-up-asana on page 75 of the ring bound version of his book, "Ashtanga yoga". Can't stress enough how important I think this is to practice, you'll build arm and core strength and work on bringing your knees up higher and your feet in closer to the body. It's the area I've been working on most over the last few months and wish that I had practiced from when I started a year and a half ago.
If you don't have the book, type it into Amazon then hit the surprise button about four times till the jump back page comes up then go back a page or two. Or best off all buy the book, it's excellent.

2.Building arm/Shoulder strength

You don't need to be built like a body builder. Look at some of the videos I link to on this site to see that rather than having BIG muscles it's rather that your using all your arm and shoulder muscles well. Sadies 30 is a great way to build strength and will help with your handstands, float ups, as well as your jump through and jump backs.
have a look at Sadie's 30 Super Yoga Strengthener on youtube

3.Lolasana

Found this has made a huge difference for me. It's that middle part of the jump back and jump through. You pass through this stage so why not start practicing it separately. Great for building core strength. I keep getting up in the middle of watching something on TV and do a couple of Lolasanas. This whole article is great on jump back prep. but go half way down to the section on Lolasana (dangling jewel)
http://www.ashtanganeworleans.com/Old%20Website/StudentSection/JumpBack-Maty.htm

4.Stringing it all together

Use some blocks or something like the Nike grip things. It will give you the extra height you need. Start jumping half way or on to a cushion or jump half way through and shuffle the rest of the way keeping the core engaged. Do this to get and idea of how your shifting your body weight how you start to pivot at the arms etc and just getting an idea of how it will all go together.
Try this video from Sadie on Youtube. She picks up the bricks about 1.55 in
http://www.youtube.com/watch?v=yvZ6kJXJC5A&feature=related

5. Bandhas

Work on engaging both Moolah and Uddiyana....don't worry about all the mysticism that seems to surround them, something is going on that helps. A big thing for me with Udiyanna was being reminded that its not just pulling your stomach in and back but in and back and UP. The up seems the most important bit, It seems to be where your going get the lift. Have a look at this article on the Nauli / uddiyana practice especially Stage 1
http://www.yoga-age.com/asanas/nauli.html.

Hope this helps.

Lift off: Pulling knees up to keep feet closer to your backside

So you you start your jump back, you've engaged your bandahs pulled your knees up to your chest and tucked your crossed ankles as close to your behind as you can. You press down, lift up, all is going so well, but as soon as you try to bring your legs through the front foot just hits the floor.
This is always happening to me and as much as I try to keep my feet up higher or tucked in they just seem to drop and drag and hold me back. But I think I might have come across something that helps. Instead of focusing on your feet and ankles try focusing on your knees and of lifting them up. This morning I'd read something on Mysore musings about another posture and pointing the knees up which got me thinking. During my morning practice I focused on my knees instead of my ankles. I'd lift up and just before I began to throw myself forward and try to swing my feet back and through I focused on my knees and of keeping them up and even lifting them higher. For some reason it seems to work, there's an extra bit of lift and your feet stay closer to your backside helping you get through.