Koundinyasana II

Here are two very different ways to get into one very fun arm balance. Most people prefer the method shown in the second video, but the traditional method is shown in the first video.


From downward facing dog:

1. Step the left foot up outside the left hand. Work the left shoulder behind the left knee. (Feel free to use your hands to really get it back there.)
2. Place left hand just behind and outside of the left foot. 
3. Lean forward and let the left thigh rest on the left upper arm. 
4. Straighten the left leg, and then lift the right toes off the mat. Lean wayyyyy forward and blast off!

From the floor:

1. Start with legs extended. 
2. Cross the left ankle over the right knee. Then pull the right ankle towards the left sit bone.
3. Bring the left upper arm to the inside of the left inner thigh. Keep this connection as you lean forward and place hands shoulder-width apart onto the mat.
4. Lean wayyyy forward (see a pattern here?) and shift the weight onto the left upper arm.
5. Press your hands down and look forward as you extend your legs. Boom!

Hummingbird Pose

Hummingbird is one of those poses that can still scare the crap out of the uninitiated. To be honest I think that’s why I like it. I was scared of it for years until one day I had a teacher explain it in a way that resonated with me.  Suddenly, it clicked in the way that every pose clicks when you finally get it. And now I can’t seem to stop doing it.

So here it is folks.  My version of this twisting, hip-opening, mind-and-body-wringing arm balance. It’s easier to see it done so I’ve included a short vid of me getting into it.

1. Start in standing pigeon, with the right ankle crossed over the left knee. Bend the left leg and sit low.
2. Bring hands into prayer. Bring the upper right arm to the sole of the right foot. Twist open here.
3. Keep the connection between the right foot and the right upper arm, and release your hands down onto the floor. Really reach your left hand out here so your hands land about shoulder width.
4. Slowly bend the elbows, look forward, and shift the weight into your hands. Straighten the left leg.

Asana Source: Bakasana

Ah, bakasana. You were my first arm balance. And I have to admit, you scared the crap out of me. During my first yoga class, I remember thinking "you want me to put my knees where and balance on what?" But here we are, all these years later, and I sort of love you.

If you've never tried it out, here's your shot.  Before getting started, remember two things: Look forward, and press your palms as flat as you can get them. Simple enough, right?

1. Stand in tadasana. Step your feet slightly wider than hips’ width and turn your toes slightly out to the sides.
2. Drop into a squat. Don’t worry if your heels pop up. It doesn’t matter.
3. Let your knees wing out to the sides and reach your arms as far forward as
   you can. Let your head drop and feel the stretch from the crown of your head
   through to your tail bone.
4. Enjoy!
5. Lift your gaze, and bring the palms together. Draw the thumbs into your
   sternum, and as you do so, make a firm connection between your upper arms and
   your upper shins.
6.  Keep this shin-arm connection as you release your hands down onto the mat,
   shoulder distance apart. Flatten the palms.
7. Rock slightly forward as you come up to your tip toes. Look forward. Maybe
   chill here, or see if you can’t lift a toe or two up. MAYBE pick all toes up off
   the ground and balance on your hands.
8. Bring big toes to touch, and gaze forward. Remember to breathe.
9. Take a break. Smile. Repeat.

Everyone teaches this posture differently, and that’s one of the wonderful aspects of
yoga. You can do this with your knees in your armpits, or you can start with your feet together. If this posture is old hat to you, feel free to spice it up by straightening the elbows, or trying to jump back into chatturanga dandasana. Or hell, pop up into a tripod headstand. The possibilities are limitless!