Asana Skill Building for Ashtangis
90 mins total
14 classes (avg 12 mins)
100% Practice
In this course, certified Ashtanga teacher David Garrigues combines 14 quick and vigorous asana skill building technique videos for Ashtanga students to advance their technical skill.
Skill building is for these asanas:
1- Navasana
2- Jump Back
3- Jump Through
4- Shoulderstand Foundation
5- Timed Inversions: Handstand, Forearm Balance and Head Balance
6- Plank to Chaturanga Dandasana
7- Uddiyana Bandha Warm Up Routine
8- Uddiyana Bandha in Standing Postures
9- Uddiyana Bandha in Seated Postures
10- Shoulderstand Variations
11- Apana Breathing Exercise
12- Prana Breathing Exercise
13- Ashtanga Pranayama Sequence: Ujjayi (1st pranayama in sequence)
14- How to set-up Shoulderstand
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Plank to Chaturanga Dandasana (18 mins)
A challenging class that gives multiple options on how to build strength in Chaturanga Dandasana.
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Navasana Variations (7 mins)
A challenging routine that uses variations of Navasana to strengthen the core.
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Learn how to set up Shoulderstand posture (5 mins)
This video teaches you how to set up the shoulderstand position with blankets. By using blankets or pads you are able to stay longer in Sarvangasana and therefore maximize the strength potential this beautiful posture has to offer.
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Shoulderstand Foundation (10 mins)
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Steps to Jumping Back - 15 mins
Exercises:
1) Working stepping and jumping back from 3rd position to Chaturanga Dandasana
2) 1st stage of jump back, pure up
3) 2nd stage of jump back, Lolasana
4) Combing 1st and 2nd stage of jump back
5) 4th stage of jump back, squat and lean forward rhythmically
6) jump back with blocks
7) Dav... -
Jump Through (10 mins)
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Prana Exercise (6 mins)
Prana vayu governs the region of the chest cavity form the diaphragm to the collarbones and includes the lungs, rib cage, and entire upper torso. Linked with the in - breath, the pranic patters is an upward, expansive, centrifugal, opening pattern.
Working with the pranic pattern during inha...
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Apana Exercise (6 mins)
Apana vayu governs the lower abdominal and pelvic region within the torso from the navel to the pelvic floor. Link with the out - breath, the apanic pattern is a downward, inwand, cohesive, centripetal force that has rooting and grounding propensities.
By tuning into the pattern of apana vay...
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instructed First Pranayama Ujjayi: Parts A and B (7 mins)
Uj: upward, expansive
Jaya: victorious
Bahya: external
Antara: internal
Kumbhaka: retentionThis first pranayama introduces bahya kumbhaka (retention after exhaling) and antara kumbhaka (retention after inhaling). The kumbhaka ratio is approximately 6:4 inhalation/exhalation. This means th...
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Uddiyana Bandha Warm Up (8 mins)
3 uddiyana bandha kriya exercises that cleanse the belly and prepare you for practice.
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Uddiyana Bandha in Standing Postures (11 mins)
Learn and practice how to do Uddiyana bandha in a variety of standing postures.
-1st Position
-Vrksasana
-Down Dog
-3rd Position
-Padangusthasa
-Pada Hastasana
-Prasarita Padottanasana
-Uttitha Hasta Padangusthasana -
Uddiyana Bandha in Seated Postures (9 mins)
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Timed Inversions in Handstand, Forearm Balance, and Head Balance (10 mins)
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Shoulderstand Variations (13 mins)