It struck me a while back that the lotus to headstand subroutine is ideal prep for karandavasana. You get to work on the lift from a more stable position than the forearm stand.
It's tricky though, you need to get the knees right up against the elbows and seem to need a really tight lotus.
Best of the folded/lowered lotus in Sirsasasana is called Viparita yoga mudra, it's a mudra rather than an asana so you get to practice it whenever you want (although usual headstand perp and caution required).
Below the video are my practice notes from the previous urdhva padmasana subroutine post
(Can't tell you how ...delighted I am with the elegant screenshot YouTube has chosen for me).
Lotus to Sirsasana
The final vinyasa called for a tight lotus and you may wish to work towards this as a separate subroutine (see Lotus subroutines).
From seated padmasana, lift up onto your knees, bend forward and place your hands on the mat with the fingers interlocked ready for headstand. Place the back of your head in the cup formed by your hands and bring your knees forward so they are touching your elbows.
To lift back up from here, exhale fully, engage the badhas and pressing firmly into the mat with your elbows draw your knees back up the back of your arms to your armpits.
Take a breath and on the next exhalation, straighten the back to bring the knees to the chest and then straighten the waist to bring your lotus the last of the way up.
Stay in this position for three to six breaths.
On the next exhalation, bend at the waist then round the back to bring your feet to your chin. Your knees should be almost tucked into your armpits and resting at the top of your arms.
Take an inhalation here and then on the next exhalation slide/lower your knees down the backs of your arms to rest on the mat touching your elbows.
To lift back up from here, exhale fully, engage the badhas and pressing firmly into the mat with your elbows draw your knees up the back of your arms to your armpits.
Take a breath and on the next exhalation, straighten the back to bring the knees to the chest and then straighten the waist to bring your lotus the last of the way up.
Lifting the lotus is challenging, once lifted, pause to take one of two breaths, then when you are ready, allow your knees to draw apart, releasing your lotus back into urdhava konasana, finally bringing your legs back together into sirsasana sthiti.
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All caught up on posts so time for practice before a visit to the dentist. Full Vinyasa Primary this morning following along with Lino's DVD, basically just the full vinyasa count. This afternoon I need to practice and shoot the headstand backbends, viparita dandasana and sirsasna mandala so a nice Vinyasa krama backbend practice, possibly the arm balance sequence too, try to get ahead a bit with christmas coming up.
...but first a double espresso, last of the Monmouth coffee (misery).
1 comment:
Elegant screen shot indeed! Sorry on the last of the coffee... I know how that can be... Even though I drink tea now, I still get very particular about what kind!
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