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Bakasana - Arm Balance Practice

Arm balance is fun because we learn how to float and maintain the balance. But we realize that it needs more strength, core and control. Now, let's get into the practice steps :


Shoulder opener


This helps you to roll back the shoulder and more engaging the arm so it become tense. It also open the chest and as your chin up, your neck will be longer so do your body. Make your shoulder away from your neck.


Cat & Cow


It helps to stretch and rejuvenate your back muscle. As you inhale, you open the shoulder and chest. As you exhale, you strengthen your core and upper back just like a cat. You may hold in cat position to gain a strength since this you want to hold along bakasana.


Hands stretch


Since you will hold your body on your hand so this is a must. Many injuries come without hands practice. You need to stretch the wrist, palm, and knuckles to practice the grip of your hand. It helps to maintain the balance and hold to shift your body wherever you want.


Child pose



This is contrary from puppy pose that open the shoulder and lengthen the neck. Your core and upper back will fire up.


Locust



Okay, this sums up your previous practice. First time, maybe you just hold up upper body and rest then continue to raise the leg. Its good for your core, glutes, hamstring and pointed toes and train your leg to take off in bakasana. In this pose, you breath slow and gentle.


Vinyasa - Plank & Chin to Chest


Next one is harder. But if you are well practice in the previous one, you will nail it. This focusing the mobility for all your body and surely gain more and more strength on arms and core. You can take 5 set and gradually and then rest anytime you want.


One leg crunch


This one from one leg to crunch is more sweaty and i hope you are ready enough since your heart will beat faster after this. Remember to inhale while one leg dog and exhale to crunch. Also maintain your upper back always push up and strengthen your core.


Lolasana

This way more closer to bakasana. As you have strong core and arms then you can try this. As you you ready, inhale and exhale to push your hand to the mat and lift your knee up then release. You can try to hold for 5 sec or more to increase strength.


Walking downdog

This way to enter to bakasana. When you ready, walk down near your hands, still find the cat shape and engage the core. Shifting your body forward and tuck your butt up fo feel the light sensation on your toes.


Frog

Last enter is frog pose to enter the bakasana. It improve your hip mobility and bring your butt as high as you can. If you are able to forward fold, or with bending knees, you also have to bend your elbow to put the knees later on your bicep.


BAKASANA

Step 1 Leaning

Step 2 Find Balance

Step 3 Take Off !


Congrats ! You are flying !


There are some blockers :

  1. Afraid to fall Yes ! you may find this situation all over your arm balance practice because you want to learn to fly (uncommon situation). You may fall on your head, chin, nose perhaps or fall back with your feet. This because you lose control and not yet find the balance. The balance is all over your body, not pointed on one part. Hints: practice more about leaning forward in plank, chaturangga and chin to chest and put a pillow under to fall safely.

  2. Lose the posture Yeah, why ? because you are too focus lifting your feet but losing control on your body, mostly happen that you forget to engage your core, forget to shifting your eye forward, or you dont push enough. They are connected. You may feel ease in bakasana instead of feeling heavy to hold in incorrect pose..

  3. Holding breath This one is important to in every yoga pose. Especially when you need more strength or push yourself up, you need to exhale when entering the pose is inhale. When holding a pose, you need to breath calmly. You will lose or fall when you hold your breath or breath rapidly.


Last but not least that everything comes when you are ready. Don't rush, keep practicing, and be happy with your progress. If you need more detail, please dont hesitate to contact me personally.


Namaste,

Yogidoyoga🙏



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