This one is about koundinyasana A and B (often referred to as side crow variations in vinyasa flow classes).
This asana requires both upper body integration and great twisting mobility – the upper body must be able to rotate away from the lower body.
The following video moves from the various entrances into full expression and then backs it down from there, all the way to supine twists to increase mobility. If you need to get stronger, that is not shown in the video, but here are suggestions: chaturanga. Whoops. One suggestion. It’s the key- chaturanga!
Here’s the verbiage describing the segments:
- Traditional entrance into A from tripod headstand (third series traditional entrance)
- Entrance from downward dog
- Traditional third series entrance for B from headstand
- Entrance from parivrtta utkatasana, in stages (this is probably the most common entrance in a VF class). I’m showing the two arm version here, because that’s the version a student should start with until they build enough strength for the one arm version. First, you have to be able to twist enough, and be stable enough, to get you arms into chaturanga position, with you upper arms against your thigh and your hip. If you can do that, the elbow joint is the fulcrum of your seesaw- the upper body and lower body simply balance each other out. If you can’t lift both legs, lift one. (***its KEY to get your arms in the right spot. You must get the upper arms into the flat parts of the quad and the hip, or you can’t find the balancing point). If you find it, add the the leg extension.
- If you’re unstable, use a block to stabilize feet
- If you can’t rotate enough, use blocks under hands (and possibly to stabilize feet as before) to enable student to lift hips and extend side body to go deeper into twist. Backing it up one more step, use block under heels to work twist. If you’re not stable enough, use this
- Short clip in which I am in parivrtta utkatasana in a corner, using block to stabilize knees and plane of wall to rotate torso
- Same idea using plane of floor- twisting on back from two starting places and then on belly
Basically, this clip moves from full expression back to the beginning…a supine twist. enjoy working in every stage! They’re all awesome!