Prep for Shoulderstand – Bharadvajasana I (Sage’s Twist). Iyengar Yoga for Beginners

“Hi, I’m Lin.” “And I’m Leo. Welcome back
to our channel, ‘Yoga with Lin and Leo’. ” “Yes, and today we’re going to be practicing Bharadvajasana,
a very interesting twisting action. So I’ll give you a quick demo of this. You start in
Dandasana, lifting up, chest up. This area becomes very, very important in your Bharadvajasana
pose. You bend the legs, you take the legs to the side, taking the top foot over the
bottom instep. Level the hips. So we will show you different ways to use support in
this pose. It’s really quite a challenging action to sit on the floor and to keep both
buttocks down. So when you come into the twisting action, and remember keep the broadness and
the height, I’m going to extend the arm up, just to give a little bit more extension,
and reaching. So when you get that reaching action you’re going to turn and then take
the hand down. So what becomes very interesting in this pose is that the upper body becomes
more connected when the arm goes round. You just see that the arm comes round and you
catch. So the catching action is quite challenging for a lot of people, particularly if the shoulders
are stiff. So we will show you different ways to manage that too. So lifting up, chest up
and breathe. So see that you don’t start moving the head all over the place. Keep the chin
in line with the chest and reach up as you reach the foot side buttock down. And then
you’ll get that turning action. Okay, so I’m going to show you a quick demo on the other
side. We come back to Dandasana and then we come with the leg position and again, levelling the hips. Sitting up nicely, reaching up. Extending, rotating, taking the arm over. Keeping the
balance down with that foot side buttock. And then reach, I’m going to bring the arm
on this one to reach it. A little bit more. And then extending up.” “And you can see here
that Lin is keeping this side of the groins down. For many of our students, when they
start to turn, that whole leg and groin will lift, to enable them to get the turn, which
is an incorrect action. So you can see here that Lin’s keeping that down, and if that’s
a difficult action for you on the floor, which it is very tough, then stay with us, and we’ll
show you how to work.” “Yes, and then extending the legs. So it’s quite challenging, particularly
for the Western hips isn’t it?” “Mmmm.” “When the hips are really stiff and you’re perhaps
not too far into your yoga journey then it’s quite challenging. So we’re going to show
you now, how to use your props.” “So the props that we’ve got are a foam pad, a blanket and
a belt. So if you don’t have any yoga equipment, another folded blanket or a towel will be
fine and a rope or a tie will be okay. I’ll start out sitting to the front.” “Yes,
so we want to just go over this really important stage of Dandasana and grounding the legs, before you bend the legs, it’s so important to get those muscle fibres really nice and
long and connected with the floor before you start bending the legs into the Bharadvajasana
action. And keeping that broadness across the chest. If you’ve been watching our channel
and you’ve practiced the Gomukasana action, that will hold you in good stead for this
pose.” “We swing the legs to the right. And you saw with Lin, that she got both sides
down. But you can see here, this is my trickier side, I’m definitely lifting on this side.
So if I were to go into the pose, it would be with the pelvis at an angle, which we don’t
want. I’m just going to show from the back as well because of the foot action. That would
be good wouldn’t it?” “Yeah. And also, when you are coming into the preparations for the
pose, then to be sure that the knees are facing forward and the legs are facing forward directly.
So you can see, Leo’s showing you the foot position. So those of you who are not familiar
with this pose, then this is really a good thing to start understanding. For a lot of
people, we find, who come to our Basic classes they have really tight feet. So that can be
quite a challenge as they kind of spread a little bit at first. But don’t give up. Keep
practicing it! So with the levelness of the pelvis, it helps to give you the lift.” “Yes,
absolutely. So we can use, to start with, a corner of a blanket. And that might be enough
to give you the levelness, but it might not. So that’s a lot better, because I’m now getting
the pelvis level.” “Yes and what’s really nice is that it acts like scales. You can
weight down on that foot side which really does give you that tremendous stability. So
do be patient with this pose. You know, don’t try and force yourself into it. Because of
the knees, you have to make sure that you protect the knees.And that you just gradually,
gradually, ease those feet into a Virasana action.” “So, I’m going to take the arm up,
and turn. For many people, catching that arm is difficult, which is where your belt comes
in.” “And this is really wonderful because it just gives you that connection. It makes
a big difference doesn’t it?” “It does, it does. You need to have that connection to
the arm so that you can get the rotation. And as Lin said previously, don’t swivel the
head around. Keep the chin in line with the breast bone.” Yes, absolutely. Keep that lift.
And we’re putting out a few of these videos at the moment in preparation for inversions.
So this would be a really good one to include in your practice. But also, so good for so
many other things. To get the agility and the openness in the chest and the spine for
your backbends. Enormously helpful.” “So I’m just showing from the front because it helps
to see from all angles.” “Yes. And you can see that belt action and also the back shoulder.
Just try and weight down that back shoulder so that you start to lift the chest even more.
As we were saying, that chest needs to lift and broaden and the chin in line. So you go
up through the spine and you rotate. Don’t think because you’re turning your head that
actually you’re going a lot further. That’s not quite right!” [Laughter[ “And what we
were saying earlier about Lin keeping her pelvis level, what tends to happen with a
lot of our Beginner students, I’m sure you notice this as well, is that. Can you see?
That lift. And it fools you into thinking that you are turning.” “Yeah, people think
that they are going a lot further than they are. So just remember this. Keep grounded.”
“So I’ll just show on the other side because we want to be even. So now you swing your
legs to the right, because you’re turning to the left.” “And that support is so key
to get the lift in the spine. And holding onto the belt, if you need to you can walk
along that belt. You may be able to hold onto that upper arm. As you can see, Leo does this
nicely. And then from there, this is really once you make this shape and get that connection,
whether it’s with the belt or with the hand to the upper arm, you can start working and
opening that upper chest region. This is a really beautiful pose to be in. Breathe. Broaden
that upper chest region. And become so much more supple in your chest cavity and
the spine.” “So thank you for joining us today. I think we’ve done about equal time on each
side. [Laughter]. Sometimes when we’re teaching, the sides aren’t as even as they perhaps should
be but you want to try and get an equality and balance on each side of the body in every
pose that you do.” “Yes definitely.” “So thank you for joining us today and we’ll see you
again with our next video.” Namaste.” “Namaste.”