Forearm Support Yoga Sequence | Jason Crandell Yoga Sequence


This sequence leading to Forearm Stand focuses on creating a greater range of motion in the shoulders. Tension in the shoulders, especially flexion of the shoulder joint, will distort the spine, pelvis and legs. Most of the time, these distortions produce a banana shape in the posture. When the vertical integrity of the posture is lost because the body has moved in the shape of a banana, it is more difficult to maintain the posture because the rest of the body is working too hard to compensate. The strength of the core can minimize this banana-shaped pattern, but it is important to work at the root of the problem, which is almost always the shoulders.

Postures 1-4 it will stretch your shoulders and upper back and prepare you for the demands of Handstand and Pincha Mayurasana or Forearm Balance. I have included two rhomboid stretching postures: the Garudasana arms and the cat posture, because these postures help the scapulae and allow them to rotate more easily. Scapular rotation is essential for all postures that carry the arms above, especially inversions.

Postures 5-6 start warming up the whole body. Down Dog continues to stretch his shoulders and arms, while the Low Lunge with his fingers intertwined releases tension in the front of his shoulders, abs and hip flexors.

Postures 7-10 introduce balance postures into the sequence. I always find that foot balances before hand balances help me remember that I need to go slow and focus on my points of contact with the ground. This helps prepare my mind for the demands of manual balancing. Reverse Warrior is a good inclusion in this sequence because it releases tension to the side body, especially the dorsals. Dorsal tension is one of the biggest obstacles to forearm balance.

For a more detailed view of the forearm support alignment instructions (Pincha Mayurasana), see this tutorial.

{illustrations by MCKIBILLO}

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