Start by lying on the back, arms down by the sides with palm facing down. Bend the knees into the chest and kick the legs overhead, bringing the toe tips to the floor behind the head. Inch the shoulder blades deeper underneath the chest, which will bring the chin closer to the chest. Bend the arms and bring the hands to the low back. Imagine the elbows are moving towards eachother, don’t splay them out to the sides. Sweep straight legs up to the ceiling, creating a straight line from torso to toe tips. Keep the gaze at the ceiling, stay and breathe deeply for 5 to 10 counts. Return the legs overhead and slowly unroll onto the back.
Standard Moves presented by PUMA.
Come to lying on the floor, legs long, arms down by the sides. Press into your elbows and forearms and begin to puff the chest open, bringing the crown of the head to the mat. Continue to breathe slowly and deeply through the nose for 3 rounds.
Standard Moves presented by PUMA.
Eka Pada Galavasana
Flying Crow Pose
From standing bring one leg into figure 4 and then fold forward slightly bending the standing leg, placing palms on the floor shoulder width apart. Then looking forward moving the weight of the torso forward and activate the feet fully by flexing the feet and keeping the toes very engaged, especially the foot against the arm. Keep chest low, like Chatturunga, so the hips can reach higher than the chest. From Flying Crow Pose keep your breath slow and deep, engage core and shoot your legs back into Chatturunga.
Come to hands and knees. Interlace fingers and bring forearms to the floor. Place crown of head on floor, cupping the back of the head with the hands. Press up into down dog legs and begin to walk feet towards the face. Actively press forearms into the floor and imagine lifting the crown of the head off the floor to lengthen the neck and spine. Legs are shown in Lotus Position here.
Come to hands and knees. Externally rotate arms to bring fingertips towards the knees. Begin bending the arms like chaturanga, while sending the torso forward to rest on the triceps and elbows. Keep the elbows moving toward each other and firm your belly against the pressure of the elbows. Keep the gaze forward and lean your weight slightly forward.
Come to Warrior II. Place fingertips on floor to the outside foot of bent leg and kick up to balance, straightening leg. Press hand and standing leg firmly into the floor, simultaneously lifting opposite leg parallel to the floor.
Crow variation with Full Lotus
Scorpion Pose with Handstand Variation
Come to hands and knees. Create a 90 degree angle with your arms, hands shoulder width apart, placing a crown of head on the floor in front of you. Distribute your weight evenly between the crown of your head and both hands. Bend knees in to rest on the elbows. Then engage your core as you straighten the legs towards the ceiling, coming into Tripod Headstand. Stay in pose and focus on breathing steadily for 5 rounds.
Rooster Pose - Ashtanga Primary
Begin in Full Lotus. Keeping the head up is key to initiate lifting from the heart. Get a bit ahead of yourself and root into firm hands, pressing, lifting, and extending body up through palms. Transitioning out safely to protect the knee, slide your top leg from full lotus to just above the knee to then exit comfortably.