The Power of Ashtanga Yoga by Kino MacGregor
Author:Kino MacGregor
Language: eng
Format: epub
Publisher: Shambhala Publications
Figure 6.27
Figure 6.28
Achieving balance in the hovering position is not easy and requires a great deal of practice. Your pelvis must be balanced over the solid foundation of your arms and your pelvic floor engaged to lift the weight of the body up. When you are attempting this movement by lifting one knee into your chest and jumping the feet into the hovering position, think about sending the weight of your body over your hands. Engage your deltoids, latissimus dorsi, serratus anterior, pelvic floor, and breathe deeply. Look down at your mat. This pose is held for only one breath so do not overexert yourself. If it doesn’t happen immediately, jump back and continue the practice.
Whether you are lifting or jumping up, exhale as you jump back to Chaturanga Dandasana, inhale as you enter Urdhva Mukha Svanasana, and exhale as you go into Adho Mukha Svanasana to complete the movement.
BENEFITS
Strengthens the knees, calves, ankles, and spine
Stretches the Achilles tendon
Stimulates digestion, circulation, and the cardiovascular system
Lifts the arches of the feet
Aligns the pelvis and spine
Deepens awareness of the hip joint
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