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Basic to Advanced Yoga Asana Demonstration by Master Saumik Bera (Real Yoga Singapore) - 1
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Utthita Bivaktapada Hastasana to Tittibhasana (Press Handstand to Firefly)Begin in a wide legged forward bend with feet wider than your hands. Shift your weight forward onto your palms till you come on your tiptoes. Keep your gaze slightly forward of your hands. Now for the tricky part - to lift up focus your awareness on pressing your palms strongly towards the ground while hunching and broadening your shoulder blades, all the while still shifting your weight forward till your shoulders go beyond your wrists. Engage your core abdominal muscles. Legs should be engaged with toes pointed but try not to focus on them till you manage to lift your feet off the ground. Exhale or hold your breath and lift. Once you manage to lift your feet, shift your awareness to using your core strength even more to hold the pose. Hinge open from the hips to straighten your back and to lift your hips over your shoulders and arms. At the same time keep pressing your shoulders back so you don't collapse forward. Finally shift your awareness to your legs to bring them in line with your hips. Stay here till you're centred and balanced, then try to bring both legs together.To transition to Tittibhasana, widen your legs and slowly try to lower them to the ground the same way you came up. The emphasis should be on pressing your shoulders back and keeping your hips high in line with your shoulders for as long as possible. To land your legs on your upper arms, engage your core strongly,hunch your shoulders and look forward while bringing your legs forward on an exhale.To transition back into Handstand requires a great deal more core and shoulder strength than lowering down. Exhale, hunch and press your shoulders back while simultaneously lifting your hips and legs back and up.Happy practicing!
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