Challenge Pose : Flying Lizard

Flying Lizard Pose - Fun and Funky Rolled Into One

I personally love practising and teaching Lizard Pose (Utthan Pristhasana). If you attend classes at Prana Yoga KL, you'll see this asana, and all of its variations in my Basic, Strong and even Prenatal Yoga classes.

Utthan Pristhasana is far from the mental image that its English translation portrays.  It's a fantastic gateway to deeper hip openers, as it warms up the inner thigh muscles and hip rotators, stretches the hamstrings, groins and hip flexors. 

Flying Lizard Pose is a creative extension of its cousin. It combines the hip opening, with the element of an arm balance. The result? A Fun and Funky Flight!

Step 1 - Warm the Lizard Up
Here are some of my go-to poses to warm up the hip rotators, quads and IT Band. Begin with 8-10 rounds of Surya Namaskar, add in these hip openers, and fire up your core with poses like Navasana (Boat Pose), Dolphin Pose and Bakasana (Crow Pose). 

Gomukhasana (Cow Face Pose)

Pigeon Prep

Hoist Your Backpack

Step 2 - Lizard Pose (the Vanilla version)

Utthan Prishtasana (Lizard Pose)

From Downward Facing Dog, step your right foot forward and place it outside of your right palm. Snuggle your right shoulder under your right leg, and just like the Backpack warm up pose above, place the leg as high up the arm as possible. If it's accessible to you, place both forearms down onto your mat, and powerfully extend through the back leg. Keep extending the chest forward, engage your Mula and Uddiyana Bandha, and stay here for 9-12 breaths before switching sides.

One option is to place the back knee on the mat. If you're unable to comfortably place your forearms on the floor, prop your forearms up on yoga blocks, continue practising Step 2, and keep your flight plan in your back pocket for now.

Step 3 - Take the Flying Leap

Ready, Steady, Fly

It's now time to piece all of that together, and fly! From Utthan Pristhasana in Step 2, grab hold of your right heel with your right hand, and lift your right heel off the mat. Squeeze the right leg into the arm/shoulder, and keeping your core engaged, lean forward until the back leg lifts off. Power through that straight leg, and keep extending it strongly up and back to maintain your balance. An alternative is to bend that back knee. Lower down after a few breaths, and switch sides.

If you'd like to practise with me, I'll be teaching a 2-hour Special Class on 29 March 2015, at 9.15am, entitled "Root To Rise". We will be exploring the techniques of Foundation Asanas before rising up to Inversions and Arm Balances. Suitable for Advanced Beginners and Up. More details can be found here. 

See you on the mat! xx

"Root to Rise" at Prana Yoga KL, 29 March 2015, 9.15am

Get Twisted To Untangle

I have to confess. I dislike twisting postures. I avoid them like a plague in my personal practice (except for the supine twists at the very end, right before Savasana). When attending classes, trainings or workshops, I cringe every time we are asked to twist, and I break out in cold sweat when the twist involves a bind! I go mental, and my Ujjayi breathing sounds like a dragon about to go into labour, as I corkscrew my spine and contort my short arms into something that remotely resembles a version of the graceful demo by the teacher in the front of the room.

This twist, I can marinade in. Gimme gimme gimme!

So, imagine my horror when a dear friend and mentor, invited me to co-host a 15-Day Instagram Challenge involving twists. 15 Days of twists?? Easy for you, if you have long, rubbery limbs and liquified butter as joints! 

As I sat down to write down my contribution to the Challenge, I pondered on why I loathe twists. You often hear the saying, "the poses that you dislike, are the ones you need the most in your practice". Sure, we have heard the whole nine yards on how twisting asanas can benefit you physically and mentally. They keep the spine healthy, relieves spinal decompression (especially in the lumbar), detoxes your gut, lubricates your joints, tones the abdominal muscles, trims the waist, aids in digestion, and energizes the mind. And yet, all of this does not seem enough to motivate me to include twists diligently in my daily asana practice (not even "trims the waist"!).

Parivrtta Trikonasana (Revolved Triangle Pose) had me fumbling
and wobbling all over the mat during my early Ashtanga days.

Perhaps it was a sign from the Universe to approach twists from a different angle, and look at the subtler silver lining, rather than the obvious positives highlighted in every yoga magazine that's been published.

As I dived into my practice and posted twists after twists on Instagram, I started to identify with my aversion to twists. I discovered little physical imbalances and limitations in range of motion, that would so often be labeled by many as "the weaker side", and it dawned on me, that the poses I shunned were actually compounded by feelings of inadequacy and the need to avoid unpleasantness.

Baddha Parivrtta Parsvakonasana
Far from being 'perfect' with the back heel up, but
my practice is mine and mine alone to feel
alive, free and loved.

With just a few more days to the end of the Challenge, I pretzel myself into Baddha Parivrtta Parsvakonasana (Bound Side Angle Pose), with new insight into this purification process. As I surrender into the bind, I find internal expansiveness, setting myself free from the self-imposed obsession on how I should look in the pose. "There is no such thing as the perfect pose. It's all about the practice", I often say to my students. Time to walk the talk, sister!

Like a jar of pasta sauce, you'll need a good twist to get to the yummy stuff. Don't let something you dislike tie you up in knots. It may take a while to finally see the light, but hey, that's why the journey of yoga in itself is far more important than the final destination.

Namaste.

Challenge Pose : Vasisthasana

Experience liberation and lightness in Vasisthasana

Named after the revered sage, Vasistha, advisor and teacher to King Ram, Vasisthasana is a challenging arm balance that energetically requires the engagement of all the major muscle groups in your body - arms, legs, core and spine. Sometimes referred to as Side Plank Pose, Vasisthasana may sometimes come across as intimidating to the practitioner who is approaching it for the first time, but to me, this asana represents the openness, willingness, humility and patience in a yoga practice, before all the elements of the asana align and fall into place.

Here are the prep poses that I frequently use in my classes, to help practitioners understand the energetic alignment and muscular engagement needed for this arm balance.

Step 1

Step 1 : Stick your "buttasana" to a wall

Go to the wall, from Downward Facing Dog, shift forward into High Plank with your feet together. Align your right palm slightly forward to your shoulder, turn to your left and lean lightly against the wall. Your inner thighs are hugging in towards one another, your feet flexed and stacked, and you're balancing on the outer edge of your bottom foot. Push the ground away with your right arm, so that the arm feels like it's plugged back into the socket without putting too much pressure on your wrist or elbow. Lift your hips, tailbone in neutral position, and engage your core muscles. Stay here for 9 breaths and switch sides.

Step 2

Step 2 : Push with your feet

Repeat Step 1, but this time, your flexed and stacked feet are pushing against the wall. Here, you'll begin to experience the balance required in Vasisthasana, as well as the legwork involved. Hold for equal breaths on both sides.

Step 3

Step 3 : Some tiptoe action

It's now time to move you away from the wall. Come into Vasisthasana (as outlined in Step 1), and place your top leg to the floor, coming up onto your tippy toes. Raise your top arm (it helps to feel like you're stretching up so high as if to change a light bulb!), and energetically feel the lift from the hips and core center. 

Step 4

Vasisthasana

When the asana begins to evolve into some resemblance of lightness and effortless balance, it's then time to stack your legs. As your legs stack, actively flex and push through to the feet (like in Step 2) and lift through the hips and top arm while keeping your core engaged. Shoulders and hips are stacked, and your body is approximately 45 degrees from the floor. Imagine there's a direct, uninterrupted line of energy from the crown of your head all the way to your heels.

When you experience stillness, quiet strength, inner softness, relaxed power and stability in Vasisthasana, you can then add some playful variations to the expression of this asana (as shown in the top picture).

Have a fun and safe practice.
Namaste.

Challenge Pose : Vatayanasana

Vatayanasana (Horse Pose)

The new moon on 31 January welcomed the Year of the Horse, according to Chinese astrologers. I choose Vatayanasana ("Horse Pose", or some books refer to it as "Horse Face Pose") as this month's Challenge Pose, because it requires a certain amount of agility and quiet power, to stay strong and stable yet balanced and calm in order to bring forth your inner stallion.

Vatayanasana is an intermediate pose (it's in the Second Series of Ashtanga Yoga if you practise this lineage) and it's really intense on the ankles, knees, and hips. Yay, if you have a decent range of motion to attempt this asana. "Neigh", if you don't (but fret not, variations are always available).

Please warm up with 8-10 rounds of Surya Namaskar, and add in hip openers like Half Lotus, Bound Angle Pose (Baddhakonasana), Happy Baby Pose (Anandabalasana) and Garudasana (Eagle Pose). Have a blanket or towel in hand, for extra padding under the knees.

Here are some of my favourite Vatayanasana prep poses :

Step 1 : Cradling the Baby

Cradle the Baby

Sit up nice and tall, extend your left leg, and place your right foot and knee at the crook of your elbows. Interlace your fingers, or grab your wrist, and rock your right leg side to side. "Cradle the Baby" stretches your IT Band, external hip rotators and glutes. For a more intense stretch, hug the leg as close to the chest as possible. Stay here for 9 breaths, then switch sides.
Variation : Hold your right leg with your hands, if it's not possible to cuddle your leg at the crook of the elbows. A more restorative option is to lie on your back while doing this pose (also known as Sleeping Pigeon Pose).

Step 2 : Enter the Lizard

Utthan Prishtasana (Lizard's Pose)

From Downward Facing Dog, step your right foot to the outside of your right palm and come up to the ball of your left foot. Turn the front foot slightly to the right, and flip it to the outside edge. This action gives your hip a little more 'space' and minimizes compression in the joint. Lower down onto your forearms, and extend the chest forward, whilst rooting down strongly in the ball of the back foot. Keep sinking the right leg towards the right, and feel a delicious hip opening and IT Band stretch in the right leg, and a quad stretch in the back leg. After 9 breaths, step back into Downward Dog, and switch sides.
Variation : stay up on your palms instead of lowering onto your forearms, if you feel any pinching sensation or compression in the hip joint. Drop the back knee to the mat if it's too much for you. Alternatively, place your forearms on blocks as a halfway point. 

Step 3 : Half Lotus

Half Lotus Seated Forward Bend

From a seated position, fold your right leg into Half Lotus, and fold forward for 9 breaths before changing sides. 
Variation : If your lotus leg's knee is floating off the mat, please place a towel underneath for support and work gently. 
If you feel any discomfort in the inner right knee, place the foot mid-thigh or against your inner thigh (like Janu Sirsasana). This is as far as you should go for now (until a bigger range of motion is available to you, over time, with practice).

Step 4 : The Modified Horse

Vatayanasana (Variation)

Now that you're all warmed up, and loosey-goosey in the hips, it's time to get up on that horse! Fold your right leg into Half Lotus, come into a kneeling position (now's a good time to pad your knees with that towel or blanket). Place your hands on the floor as you line up both knees. Adduct your legs, and slowly straighten up your spine. If you can maintain your balance, wrap your right arm under your left like in Garudasana (Eagle Arms), and lift your gaze upwards.
Tilt your pelvis forward for better balance, otherwise you'll be leaning forward at an angle. Think of anchoring the left sitz bone down more, to level the hips and avoid compressing your SI joint.
Unwrap your arms, place your palms on the mat for support, and slowly release your Half Lotus leg. When you're ready, practise the other side.
Variation : if it's too much on your ankle or knee when straightening up your spine, place your hands on blocks, and work the pose here for now.

Step 5 : Vatayanasana

Vatayanasana (Horse Pose)

To come into the full expression of Vatayanasana, step your left foot forward after you've folded your right leg into Half Lotus. Line up the foot with the right knee. Lift up your spine, repeat the technical steps in Step 4, come into Eagle Arms, and lift your gaze up. Stay here for 9 breaths, then slowly unwrap your arms, place your palms onto the mat, and release your Half Lotus leg. Switch sides.

A word of caution though - the closer the foot is to the knee, the deeper the pose. You can always place your left foot slightly more forward, or lift the heel off the mat as a start. Be receptive to your breath in this pose instead of forcing yourself into it and compressing your ankle, knee or SI Joint.

Vatayanasana cultivates a powerfully deep internal focus as you reach up and forward, while staying rooted to your base to find your center in every breath. Take the pose to where you can at this point, and enjoy the ride.

Namaste.

Challenge Pose : Funky Supported Bridge

A yoga teacher, friend and one of the most bendy people I know once told me, "never forget to practise the foundation asanas daily - they are the bridge to advanced poses and a deeper understanding of yoga". This highly respected yogi wakes up at 4am daily, meditates, does Pranayama and dedicates at least 2 hours to the practice of foundation asanas - all this before sunrise. 

With building blocks in mind, here's this month's challenge pose. I don't know a Sanskrit name for it (though it looks like a hybrid of perhaps Ardha Bheka Setu Bandha Sarvangasana?), but I call it Funky Supported Bridge Pose. 

Funky Supported Bridge Pose

I first attempted this pose about a year ago, but an elbow injury during a mountain climbing incident held me back from practising the full asana. Please warm up with at least 8-10 rounds of Sun Salutations, toss in some backbends like Cobra, Bow Pose, and poses to open up the quadriceps and psoas muscles (hip flexors). Please avoid if you're recovering from elbow, wrist or ankle injuries. Do observe the response of your body to the asana in each of these stages. Practice with smooth breaths and awareness, and stop when you feel it's too much for you to handle. It's not worth getting injured over a yoga pose.

My Go-To warm up asanas also happen to be the Foundation Prep Poses for Funky Supported Bridge.

Step 1 : The Low Lunge 

Anjaneyasana (Low Lunge) with
backbend variation

From Downward Dog, step your right leg forward (toes in line with your fingers), and place your back knee to the floor, back toes flat. With the right shin perpendicular to your mat, interlace your fingers behind you, sink the hips down to the floor, and lift your heart up to the sky, coming into a backbend variation of Anjaneyasana (Low Lunge). You'll feel a deep stretch in the quadriceps and psoas muscles (also known as the hip flexors) of your back leg. Stay for 8 breaths, release your palms on the mat, and step back to Downward Dog before practising the second side.
(An alternative is to place your hands on two blocks, skip the backbend, and just focus on stretching the front thigh muscles and hip flexors).

Step 2 : Half Frog

Ardha Bhekasana (Half Frog Pose)

Another great foundation asana that combines a backbend with the stretch in the quads and psoas, is Ardha Bhekasana (Half Frog pose). Lie on your belly with your feet hip width apart. Place your right forearm diagonal to the front of your mat, lift your chest up and bend your left leg, whilst keeping the straight leg energized. Reach back with your left hand, and hold the left foot from the inner arch. Press down on the top of the left foot, and try to bring the heel next to the hip (not on your buttocks!). If your shoulder has the range of mobility, rotate the arm until the fingers point to the front of the mat (like the toes) and the elbow turns up. Keep your pelvis on the mat, stay for 8 breaths before slowly releasing the left leg. Repeat for the other leg.

Step 3 : The Supported Bridge

Setu Bandha Sarvangasana
(Supported Bridge Pose)

Flip onto your back, bend your knees and place your feet parallel and hip width apart. Inhale, and slowly lift up the hips, and place your palms at the hips, or lower back. Engage your thighs by hugging them into the midline, tailbone turns down, feel your navel lifting up to the sky, and chest moving toward your chin. Keep the neck neutral, press firmly onto your upper arms and try not to let your elbows splay. Stay in Setu Bandha Sarvangasana for 8 breaths before releasing the hands, and slowly lowering the upper back, mid back, lower back and then hips down onto the mat, in that order. Repeat Supported Bridge a few times if you'd like to.

Step 4 : Building the Hybrid

Bridging the gap

You're almost there, but this stage is the most critical. From Supported Bridge Pose, shift your weight to your right side, and bring the left leg into that Half Frog pose that we did in Step 2. If this is too much on your knee, back off! Take the pose to where you can still breathe freely, and exit from, without pain.
If you've managed to flip the left leg into Half Frog, equalise the weight onto both hands and elbows, and lift your right heel. Stay here for 8 breaths, lower the right heel, gently release your Half Frog leg, and lower yourself back onto the mat. Repeat the other side.
(An alternative is to place a block under your sacrum for additional support).

Step 5 : Funky Supported Bridge Pose

Funky Supported Bridge Pose

If you're comfortable in Step 4, it's time to get funky. With equal weight on both arms, inhale and lift your right leg up to the sky. I personally love this hybrid of a pose, as it stretches the hamstrings of the extended leg, whilst the bent leg gets a front thigh stretch. So very yin and yang. Stay in the pose for a few breaths, exhale and lower the right leg down, before releasing the left. Repeat on the second side.

Let your practice evolve from simplicity to complexity. And from complexity to serenity. Remember to breathe fully and freely throughout, and enjoy the discovery.

(and if you know the Sanskrit name of this asana, please let me know).

Love & Light always.

Challenge Pose : Tittibhasana

Tittibhasana (Firefly Pose)

Tittibhasana (or Firefly pose) is one tough bug of a pose. Don't let its cutesy, Sanskrit name fool you. My nickname for this asana was "Fallonyourbuttasana", simply because it was a bully, and it smacked me on the behind more times than I choose to remember, when I first approached this pose. Tittibhasana left me humbled (albeit with a sore tush), but with patience and practice, this asana ignites your inner glow and leaves you with a happy buzz.

How Tittibhasana earned its nickname
"Fallonyourbuttasana"
(Picture of me about to land on my teacher's foot,
during my Yoga Teacher Training in Mysore, India)

Approach Tittibhasana with caution, especially if it's your first time. While it is an arm balance, it requires a lot of core engagement (think Mula Bandha and Uddiyana Bandha!) to balance in this pose. It is very intense on your wrists, and requires lengthened hamstrings and a decent range of mobility in your hips. Please avoid if you have wrist issues, and use props to make the asana more accessible. 

Before approaching Tittibhasana, do warm up with 8-10 rounds of Surya Namaskar (Sun Salutations), long holds of Uttanasana (Standing Forward Bend), Lunges, and hip openers like Malasana (Garland Pose) and Happy Baby Pose. A good warm-up is crucial!

Step 1

Malasana (Garland Pose or Yogic Squat)

Come into Malasana (Garland Pose/Yogic Squat) with your heels in and toes out. Wiggle your triceps into your inner thighs, squeeze your thighs to the midline, and bring your hands into prayer position. Draw your core in and lift your pelvic floor muscles up, engaging your Mula Bandha and Uddiyana Bandha. Stay here for 5 breaths.

Step 2

Take a seat

From Malasana, stand up with your feet parallel, hip width apart, and snuggle your upper arms or shoulders under your knees. Position two blocks directly behind your heels, and place your hands on the blocks, fingers pointing in the same direction as your toes. Bend your elbows to create "Chaturanga" arms, slowly lower your hips down and sit on your arms (your arms will act as a 'shelf'). Squeeze your thighs into your arms, and extend your heart forward. Core is still engaged throughout. See if you're comfortable at this stage. If there's too much pressure on your wrists (due to the intense flexion), back off! Practice to this stage for now, until you're ready to move on.

Step 3

Baby steps

Next, test your balance by lifting one foot off at a time.

Step 4

Take a test flight

Still ok? Then, take a test flight by lifting both feet off the mat, without dropping your buttocks. Maintain your balance by fierce engagement in your core centre, and adducting your thighs to the midline (otherwise your legs will just slide down your arms, and you'll be doing "Fallonyourbuttasana" instead of Tittibhasana). If your legs splay, another option is to use a yoga strap around your ankles to prevent that from happening.

Step 5

Titibhasana

If your wrists are comfortable, it's time to take off your training wheels, and practice Steps 1-4 without the blocks. 
From Step 4, straighten BOTH legs, bring your shoulders past your wrists and straighten your elbows. Keep extending your heart and gaze forward, and round your back slightly to take flight into Tittibhasana. Your head, shoulders and buttocks will be in one straight line. Breathe, and send power through your legs right to your toes. 
You may not be able to straighten your legs initially, so keep them slightly bent. This is YOUR practice! Stay here for 5 breaths. Exhale, bend your knees and place your feet back on the mat, to Malasana. Press the back of your palms together as a counter-pose.

Tittibhasana (advance variation)

Remember to never push yourself into something you're not quite ready for. Take it in stages, and practice with compassion. Yoga is a life practice....a practice to know yourself, your body and mind. 

Express the asana in your own terms, and celebrate each joyous breakthrough, no matter how small. Explore... learn... grow, and let your inner fire shine bright.

xx

Challenge Pose : Urdhva Dhanurasana

Picking up from my last article in September on backbends, Urdhva Dhanurasana was, once upon a time, my yoga "frenemy". We weren't bosom buddies but we met on the mat, and tolerated each other's presence and efforts, for the longest time. In the early days of my Ashtanga yoga practice, I could never fathom where the "feel good" factor was. In Ashtanga, Urdhva Dhanurasana was practiced 3 times, each with a 5 breath hold, and that itself, seemed like an eternity! My tight shoulders barred me from lifting up effortlessly, my arms felt like lead, there was a slight pinching in my lower back, I could barely breathe, and my legs threatened to betray holding me up.

The Sutras of Patanjali said, "Effort towards steadiness of mind is practice" (I.13). The asana is intense, that's a promise. It requires you to travel down the path of many basic poses, before arriving at this juncture. However, to embrace this pose as part of my regular practice, I must first turn the negative to positive. There's no use making faces or calling it my nemesis, whenever the teacher calls out this pose. If my mind is rejecting the asana, the body picks up the vibes and rejects it too! 

Urdhva Dhanurasana, along with all yoga poses, refuses to be owned. You can't really say you 'nailed it'. Each day, the practice is different, and the best attitude is to surrender to the breath, and let the asana unfold without resistance from the mind nor the body. Allow yourself to approach Urdhva Dhanurasana with an open heart.... be curious with the sensations that arise from this asana... be interested in your potential, rather than getting hung up on the results.

Urdhva Dhanurasana is a pretty demanding backbend, but it's great for strengthening the arms, legs, abs and spine, improves breathing, brings more mobility to your hip flexors, and gives you a huge energy boost! Who needs coffee after a few rounds of Urdhva D?!!

Before approaching Urdhva Dhanurasana, please warm up with 8-10 rounds of Surya Namaskar, backbend preps like Bhujangasana (Cobra), Dhanurasana (Bow), shoulder and hip flexor openers. Please avoid this practice if you have wrist issues/injuries, slip disc, dizziness, high blood pressure or are pregnant.

Some of my Go-To Prep Poses 

Anahatasana
A delicious deltoid and upper back stretch

Shoulder opener with block.
Place block at the bottom tip of shoulder blades,
stretch arms parallel overhead,
pull shoulders away from ears.
tailbone roots to heels & don't let
your ribs pop!

Supta Virasana with Garudasana Arms
A great opening for the hip flexors
and shoulders.

Now that you're sufficiently warmed up, here's how to approach Urdhva Dhanurasana.

Step 1

Setu Bandhasana

Lie on your back, bend your knees, feet placed hip width apart, and prepare for Setu Bandhasana (Bridge Pose). Inhale, lift your hips off the mat, wiggle your shoulders underneath you, and interlace your fingers. As you ground through the heels, engage your inner thighs by hugging them to the midline, extend the knuckles toward your heels and feel your shoulder blades pushing into your heart to open the chest, bringing the sternum closer to the chin. Stay for 5 breaths, repeat 3 rounds, and rest.

Step 2

Lightly place the crown on the mat,
while rooting the feet and hands to the ground.

From Bridge, reverse your palms and place them next to your ears, fingers pointing in the same direction as your toes. Inhale, press down firmly into your hands, and lightly place the crown of your head onto the mat. Don't allow the elbows and knees to splay. Continue to root your hands and feet onto the mat, tailbone pointing towards the heels, and draw your arm bones back into their sockets. Stay here for a few breaths, observe the weight bearing on your hands and feet, then release down and rest.

Step 3

Urdhva Dhanurasana

If you're comfortable in Step 2, take a big inhale, and press up to Urdhva Dhanurasana. Keep the hands and feet rooting down, hug your inner thighs and triceps into the midline, as you lift your navel up to the sky, while letting the head hang in a neutral and relaxed manner. 
Feel the spine lengthening upwards from the tailbone, as the shoulder blades draw downwards. You don't want to feel any compression in the lower back. Walk the legs in a few steps, if this doesn't compromise your comfort level - maybe even attempt to straighten your arms a bit more. Find a soft, steady drishti (gaze) to still the mind.
Stay here for 5-8 even breaths, then tuck the chin into the chest, bend your elbows and knees simultaneously, and lower yourself to the mat. 
Come up for another exhilarating round (or two) or simple fold into Child's Pose as a counterpose.

Remember... Practice Makes Progress.
Go slow.... and enjoy!

xx

Challenge Pose : Bird of Paradise

To be honest, when I was first introduced to Bird of Paradise in a Flow class years ago, this pose quickly earned a spot on the "Least Favourite Asana" list. As if balancing on one leg isn't already hard enough, but to add in the bind and the extended leg??

That being said, I've made peace with this pose over the years, and found the sthira (steadiness) and sukham (ease) through the practice. Bird of Paradise (Svarga Dvijasana) is a beautiful asana, just like the exotic South African plant that it was inspired by. This intermediate asana requires a deep hamstring stretch, big range of motion in the hip flexors and rotators, open shoulders, a strong balance and an active core. Pretty demanding for a pose named after a tropical flower, don't you think?

Before practising Bird of Paradise, please warm up sufficiently with Sun Salutations. Do include lunges, Parsvakonasana (Side Angle Pose with bind) and Prasarita Padottanasana (Wide Legged Forward Bend with clasped hands) to open those hamstrings and shoulders, and hip openers like Baddha Konasana (Bound Angle Pose). Feel free to use a strap if you have tight shoulders or recovering from a shoulder or elbow injury.

Step 1

From Downward Facing Dog, step your right leg forward into a lunge. Nestle and wrap your right arm under the front leg, and hold your left wrist. Please use a strap or towel if the bind is inaccessible.

Step 2

Step your back leg forward.

Step 3

Shift your weight to the left leg, and lift the right heel off, keeping the right leg hugging into the arm. Stay here for a few breaths as you explore new turf. Don't rush.

Step 4

Flower power time! Establish a firm base, keep the clasp tight, then slowly start to lift the right leg up and stand tall. Fix your gazing point to maintain balance and keep your core fired up. Extend the right leg, pull the shoulders back and down, keep breathing and smile!

Lower the right leg slowly, release the bind and step back into Downward Facing Dog before practising the second side.

If you have tight hamstrings, it's absolutely fine to bend the right knee in the final pose. Work within your limitations, and express the asana in your own terms! With practice, you'll bloom with poise and grace in no time.

Enjoy!

Challenge Pose : Camatkarasana

There is something wildly expressive and beautiful when Camatkarasana is in a Flow class repertoire. Fairly new in the asana mix (and by 'new', I mean not in the classical Hatha line-up), Camatkarasana is more popularly known in today's Vinyasa classes as "Wild Thing" or "Flip-The-Dog". I've even heard one teacher call it "Half Wheel Flip Over". 

Yoga Journal poetically translated Camatkarasana as the "ecstatic unfolding of the enraptured heart". As a die-hard romantic, I often use Camatkarasana as a playful insert in my Vinyasa classes. It's like a graceful dance move that first teases, then unfolds to express openness, freedom, creativity and unbridled Anahata joy.

Camatkarasana is a combination of strength from the arms, side body, and open hips, to lift us up into a liberating backbend. Please warm up with at least 5 rounds each of Sun Salutations A and B, with some additional backbends like Dhanurasana (Bow Pose) and hip openers like Baddha Konasana (Bound Angle Pose) and Pigeon prep. Please practise with compassion, and avoid if you are experiencing wrist problems or rotator cuff issues.

There are a few ways to flow into the Wild Thing. Here, we will be Flipping the Dog, from...well, Downward Facing Dog. 

Step 1 : The Dog

Start in Downward Facing Dog (Adho Mukha Svanasana). Palms are shoulder-width apart, and finger knuckles pressing down firmly. Firm in the belly and corset in the ribs. Feet stay hip width apart, as you strongly ground the arms and legs. Take a few breaths here to prepare.

Step 2 : The Reverse Pigeon

On an inhale, lift your right leg up and on an exhale and bend the knee. Energise the right leg, externally rotate to open the right hip, and keep extending through the toes. Some call this pose "Reverse Pigeon". Keep your shoulders squared, and both sides of the body equally extended. Stay here for a few breaths to enjoy the hip opening and the psoas stretch.

Step 3 : The Drop

Keep reaching those right toes over to the left, and prepare to make the transition to The Drop. As your right foot reaches toward the ground behind you, slowly start to shift your weight to your left hand, and pivot to the outer edge of your left foot. As the right foot touches down, come to the ball of the right foot (as if you're wearing a stiletto), keep the right knee bent, and start to spin the left ribcage to the right, and lift your heart and hips up toward the sky. Keep your core actively engaged so that you don't dip into the lower back as this will cause compression.

Step 4 : The Flip

Press strongly onto the sole of the left foot, straighten the left leg, and let your right arm soar overhead as you seamlessly flow with the breath, and fully express the asana in your own terms. Keep drawing the shoulder blades away from the ears, hug your inner thighs towards one another and let your head drop back as you briefly flip your perspective upside down. Stay for a few breaths, turn to your left and make your way back to Downward Facing Dog before practising the second side.