Advanced Backbending at Blue Point

Bonus segment for the holiday Y.A.T (Yoga Around the Triangle) Series 2011

Check out this amazing bonus segment for the Heart Opening for the Holidays (HOHO) flow seen here. Warm up with the HOHO flow and then dive in to these prana building shapes with pure awareness. Please exercise caution and connectivity when doing this sequence. There is a reason the segment is 16 minutes long….in fact slow it down if you like!  Let the Shakti flow…

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Here are some of the shapes you see in this sequence with some tips to follow…

Ustrasana with tricep extension: Opening up each side waist

Ustrasana (Camel Pose)

Kapotasana (King Pigeon Pose)

From Camel pose engage the abdominals to reach long through the low back and breath in to the kidneys. Hook to thumbs under the brow ridge to guide the third eye back as you lengthen the back of the neck. Continue to reach the heart skyward and press the hips forward as you arch back to plant the palms to the floor. Walk the hands to grip the soles of the feet or heels and rest the forearms and head to the mat. Feel the heart pulsating subtly forward as you press down through the tops of the feet, the shins, and the forearms to rise up through the quadriceps, hips, belly and chest.

Urdhva Dhanurasana (Upward Facing Bow -or- Wheel)

Dwi Pada Viparita Dandasana (Upward Facing Two Footed Staff Pose)

from Urdhva Dhanurasana squeeze the elbows and triceps towards center as you lower the crown of the head. Interlace the hands behind the head and glue the forearms to the floor as you disperse the weight evenly between each hand, forearm and elbow. Slowly, as you engage the abdominal muscles and lift the hips and heart, walk the feet away from your hands until your legs are nearly straight; then plant your inner feet and exhale as you stretch down through your calves and push to straighten the legs completely. Feel the heart blossom as your collar bone broadens.

Arriving to bliss- collecting the heart's light in tadasana

View the HOHO heart opening flow to warm the body in preparation for this advanced sequence.