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Develop Strength and Balance in Bakasana Transition
Set Up Position
1) Squat with your feet on a block.
2) Keep your hips down and lean forward enough to place your hands lightly on the ground in front of you.
3) Round your back and take the left arm around your left shin, place the back of your arm pit as low down the shin as possible and the hand as far back towards your feet as possible. Repeat this process with the right arm.
4) Feel your torso, pelvis, thighs, and shins as one compact unit-DO NOT SEPARATE these parts of you throughout the exercise. Now you are ready to use momentum and rhythm to play with your transition into Bakasana.
5) From your poised set up position rock forward transfer your weight onto your hands and arms. Keep your hips heavy as you clear your feet off the block. Dome your upper back, straighten your arms powerfully. Balance and gaze downwards to a point on the ground just in front of you.
6) With control rock back, lower your self into a crouch on the block, and get ready for another go. Keep your hips down, dexterously transfer your weight forward, stamp your hands down, straighten your arms, dome your back and momentarily remain in your poised position. Rock back and come down with control, and then without resting use momentm to dynamically rock onto your arms. Press the ground with the hands and suck your legs up underneath you. Rock back again and get ready. Increase you speed, rock forward come and balance, strike your pose and then rock back.
You can build skill and strength if you increase your speed and/or number of repetitions. But remember your set up and to maintain the integrity of your torso and legs as you increase your speed.
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