AUTOPLAY
Steps To Getting Into Bhujapidasana
13 steps
It doesn’t have to be as hard as it looks. Take it step by step. Pay attention to the details.
1. It doesn’t have to be as hard as it looks. Take it step by step. Pay attention to the details.
1
Warm up hamstrings, hips, and lower back with deep forward folds.
2. Warm up hamstrings, hips, and lower back with deep forward folds.
2
Pull your butt flesh!Keep pelvis tipping forward, chest lifted and flat back.
3. Pull your butt flesh!Keep pelvis tipping forward, chest lifted and flat back.
3
Pull your belly in, hinge over your hip crease and pull back using your lats to keep chest forward.
4. Pull your belly in, hinge over your hip crease and pull back using your lats to keep chest forward.
4
Practice forward folds with legs in a wide straddle and chest lifted.
5. Practice forward folds with legs in a wide straddle and chest lifted.
5
Get deeper. Reach for outer edges of feet. Pull back with lats moving chest toward the floor.
6. Get deeper. Reach for outer edges of feet. Pull back with lats moving chest toward the floor.
6
Practice internal rotation of shoulders and spreading your shoulder blades away from each other.
7. Practice internal rotation of shoulders and spreading your shoulder blades away from each other.
7
From downward dog jump, step or wiggle your your feet to the outside of your hands.
8. From downward dog jump, step or wiggle your your feet to the outside of your hands.
8
Place your hands behind your heels. Internally rotate and drop each shoulder one at a time.
9. Place your hands behind your heels. Internally rotate and drop each shoulder one at a time.
9
Lift chest and look forward. Let your feet float off the floor. Press thighs in and cross ankles.
10. Lift chest and look forward. Let your feet float off the floor. Press thighs in and cross ankles.
10
Here’s what getting in looks like from the front.
11. Here’s what getting in looks like from the front.
11
Press thighs into arms. Cross ankles, right foot over left. Find a drishti(focal point) for balance.
12. Press thighs into arms. Cross ankles, right foot over left. Find a drishti(focal point) for balance.
12
Work the steps. Wiggle your way into it. I know you can do it!
13. Work the steps. Wiggle your way into it. I know you can do it!
13