Side Bow / Fallen Bow / Dhanurasana Variant
Side bow is definitely one of those Instagram-inventions. Once one of the influencers do it, it becomes a hot pose. For many however, it is not particularly accessible as it is very advanced, requiring extreme spinal, hip and shoulder flexibility and strength. This video shows 2 ways (or 1.5 ways…) I prefer to get into side bow.
Filmed at home, July 2018.
Fallen Dancer / Supta Natarajasana entry
Fallen dancer a.k.a. supta natarajasana can look confusing and difficult to get into. This short clip shows how I get into it on both sides. It is possible to do this without flipped grip – so in theory I’m actually showing fallen king dancer by using flipped grip – but if you are able to flip your grip in bow/dhanurasana, dancer/natarajasana, and pigeon/kapotasana, you will likely be able to flip your grip in Fallen Dancer too.
Filmed at home, July 2018.
Real Time Yoga – King Pigeon Pose (Raja Kapotasana)
1 minute of real-time yoga flowing which included pigeon and king pigeon poses and variants.
Filmed in June 2018 in Huntingdon.
Real Time Yoga – Cobra Pose (Bhujangasana)
1 minute of real-time yoga flowing which included cobra and king cobra poses.
Filmed in June 2018 in Huntingdon.
Wheel Play – Dropbacks, Forearm Wheel, Elbow Wheel and Full Wheel
Scorpion Pose: Legs Together vs. Legs Apart
Wheel to Wall
Wheel pose (what you might know as “bridge” if you did gymnastics) is seen as the ultimate in the standard backbending set in most yoga classes. It requires intense flexibility of the shoulders and thoracic spine in order to push out hard through the chest, strength in the arms to lift and hold the head off the floor, a strong core to lift and hold the position and to lower or stand up out of it, flexibility of the spine, and strong hips and legs to aid control of the position.
One of the best ways to measure your shoulder flexibility and thoracic projection is to practice your wheel against the wall. The idea of this is to work on getting your chest to the wall, without compromising the overall shape and strength of your wheel.
Also, give it a try in forearm wheel. Some people will find this easier, some will find it harder. Forearm wheel is a more intense backbend so make sure you’re comfortable in it before you begin pushing against the wall.
Filmed in July 2017.
Wheel Flow
Flow incorporating full wheel, forearm wheel, wheel with raised legs, and foot to head in forearm wheel.
Filmed May 2017.
Forearm Tick-Tocks
A drill I’ve reinstated after 2 years off to start learning a back walkover, and to strength my pincha (forearm stand). For the first time I’ve used just one leg for landing and kicking off.
Filmed May 2017.
Building Up Through the Backbends
Working on various yoga backbends including sphinx, cobra, king cobra and bow.