In my class today we focused on Arm Balancing, which has many of the same qualities of Chaturanga or plank except the shoulder and T-spine tend to go into to much of a protracted position. What I like to imprint during the practice is to use non- weight bearing poses of the shoulders to teach how to engage specific muscles to retract the blades even though they are in a protracted position. Eagle arms can be a great tool for this ! Bakasana is shown below – check out the reaching of chest without over compressing the cervical spine. Here a couple of points to remember
1. As always breath
2. Think of your body as being lighter
3. Pelvic floor engaged but not to raged ” aggressive”
4. Focus gaze a couple inches in front of hands – Retract shoulder blades until the sun comes up through your heart – keep neck long, place knees as high up the arms as possible.
5. Stabilize inner core and then root down through hands especially inner parts- Press the area under your knuckles get intimate with the floor.
6. Faith- that you can hold yourself up – but not just from the arms – don’t rely on the tri-ceps to do everything. Once you get comfortable- bring heels towards buttocks.
7. Take the training wheels off and give it a try – place some cushions down in case you kiss the floor.
Good luck….. let me know how it goes