Back bending

Why I work on the splits.

Lunge, Juni 2021

Lunge, Juni 2021

Firstly: The splits are basic asanas. When they are mastered other asanas become easier.

In Ashtanga Yoga the splits get introduced already during the standing sequence. Utthita hasta padangusthasana and utthita parsvasahita are the poses. They have an additional challenge which is balancing.

Secondly: I discovered hanumanasana when I looked for exercises to deepen back bending. Urdhva dhanurasana, but all the other back bending asanas as well are easier when the hip flexor is stretched. There are many positions that aim for stretching exactly this part of the body. All the lunge poses are a great preparation exercise for all back bending asanas.

It’s recommended to keep the hips parallel. In order to protect the knee one can get on the balls of the feet. This intensifies the stretch.

To hold lunge poses for 5 minutes is challenging. The discomfort gets worse and worse. Deep breathing helps to relax and only a relaxed body stretches.

Everything stretching takes time. It’s better to begin slowly. Injuries take time to heal. Consistency is the key.

I integrate lunges into my morning practice. I don’t want to miss them.

To stretch the hip flexor is rather challenging for me. I cannot hold the position for 5 minutes. Not yet. The pose is improving. My back bending profits from this work.

Today we have the 1st of July, the fist half of the year 2021 is over. Back bending will remain my focus in the next 6 months.

I appreciate that I can practice again with intensity. Last month I only missed one practice on a Sunday. In total I was more than 40 hours on the mat in June. I’m glad that I was so consequent.

Be patient and work on your goals consistently.

Back bending

Kapotasana, June 2021

Kapotasana, June 2021

I do so many additional exercises that I forget sometimes the pose for which I’m doing all the stretching. Every back bending asana is a bit different. They have also much in common. They stretch the hip flexor. The shoulders get stretched. The entire body shall lengthened. This can be done with the breath and the muscles. It’s important to create room. The bow shall not be compressed, but wide and relaxed.

It’s better to bow backwards correctly than to force the body to reach the feet with the hands. Good to know the goal, but during the practice I aim for a correct movement. This helps to prevent injuries as well.

To get out of an asana is another challenge. Strong legs are required, strong bandhas, too.

Stretching can be done more than once a day. It’s even supportive to add additional training. Not always I’ve the energy to add another yoga or stretching session, but sometimes. It can make a difference.

To practice once a day is absolutely perfect.

This morning I woke up at 5 am. I also got up and enjoyed the early morning hour. Early I was on my mat. I remembered the two years in my life when I started my practice every day at 6 am. This felt wonderful. I want to get back to an early practice. This would give me a lot of time for other necessary activities. This would mean less stress.

We all have to manage our time. It seems to slip through the fingers. If one wants to achieve anything it’s good advice to monitor where the time goes. There are many distractions these days.

I was so joyful that I was so early on the mat. I hit a wall today. I felt stiff, weak. I tried to find out my boundaries for today. I breathed deeply. It’s nonsense to project the past into the future. Yesterday was good, today I practiced slowly and modest. I’m curious how I’ll feel tomorrow.

Keep practicing. This is what counts more than the performance.

Sleeping pill for yogis

Lucas from Yogabody calls this asana noodle pose. I learned it in the gravity training lately. Feet and arms hang in the air. This position shall be held for five minutes. This is doable. It’s important to have a soft and thick cushion on the chair or step or ladder or whatever one uses. The height is important as the limbs shall be in the air at least in the beginning. The issue is to get out of the pose. I move my feet slowly to the floor. If one can get into a position, it’s also possible to get out of it. This thought helps. This asana helps to get tired, but I wouldn’t like to stay in this position overnight.

It’s crazy, but it’s true. After this intensive back banding I got tired. As soon as I was in bed, I slept. Deeply. I cannot even remember my last thoughts. To get from day dreaming to night dreaming happened so fast.

I never ever took a sleeping pill in my entire life. But now I’ve found my new sleeping pill. Just in case.

It also works with forward bending positions. Today I held navasana for 5 minutes. Firstly I tried out several variations. Most comfortable was to habe the arms stretched towards the feet. I relaxed and breathed deeply. Very soon I got tired.

I think the trick is to find a position that allows to relax. Deep breathing is important and to stay for a while. Five minutes seems to be a good time span.

As always: Take care when trying something new.

To fall asleep is doable.

But how to wake up?

A simple life

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My passion for practicing Ashtanga yoga only allows to live a simple life. My priority in the morning is my yoga practice. Nothing else. Then comes the rest, whatever this is.

It’s so important to focus. Otherwise one is pulled in so many different directions.

Also next week I’ll focus on back bending. Yesterday night I couldn’t fall asleep. I thought of all the back bending asanas. There are so many variations. I got up and checked the book by Matthew Sweeny. I so wanted to know what are the back bending asanas of the Advanced A and B series. I forgot them. Some asanas will be impossible for me. Others are very interesting. I practice them already. What I’ve not yet tried is eka pada kapotasana. Elbow bridge is a great variation of the classic bridge. It stretches the upper body, but is easier to hold.

Even when I focus on back bending there are so many different asanas to practice and to explore that I have to make choices. One asana at a time. One breath at a time. One task at a time.

We all have 24 hours. We all need to sleep.

I wish everybody an intensive weekend.

Every day back bending

Kapotasana, August 2020

Kapotasana, August 2020

I’m happy with my schedule. 5 times a week I practice second series. Back bending asanas are almost the first asanas of the middle part of the second series. I still feel fresh and not exhausted at that time, after perhaps 30 minute of practicing. I feel strong enough to hold the asanas and I feel strong enough to repeat asanas. Some additional exercises develop strength, others. flexibility. I can feel how I progress. I take care that I move correctly. Tiny awkward movements and my SI joint is complaining.

When I’m in the above position I don’t try to push my hands against the wall to get out of the pose. The legs shall do the work. I move the hands away from the wall only a tiny bit and then I move the hips forward. It will become more challenging the deeper I can get into the pose. Repetition helps me to get deeper into the pose. But I also want to get out of it, the same way I got into the pose. The vinyasa are another chapter.

Challenges are learning opportunities.

One learns to understand the body.

Yet it’s also on opportunity to develop discipline and stamina.

I’m looking forward to tomorrow.

Dhanurasana

Dhanurasana, August 2020

Dhanurasana, August 2020

In order to deepen my understanding of any asana I wonder what would be an easier version of a position and what would be a more challenging position. I learn about variations. I also wonder if props make sense and if yes, which ones.

To hold an asana longer than 5 breaths makes it more challenging. It allows to understand the challenge. Does one need stamina? Is it a strength pose? Does stretching discomfort make the asana challenging?

Dhanurasana requires strength. To lift the legs means that one fights against gravity. The arms support the movement. Nevertheless I saw yogis struggle to hold this pose in yoga classes. Gravity is a strong force.

For dhanurasana it can be supportive to pose a block under the rib case. This makes it easier to move the legs backwards. This stretches the upper body and deepens the asana.

In Sivananda Yoga they swing forward and backward. It’s a dynamic movement that is funny and allows to get deeper into that pose. The breath helps to swing. Up to 15 times one can swing forwards and backwards.

Dhanurasana, August 2020

Dhanurasana, August 2020

Eka pada dhanurasana is another variation. Only one leg is held. The other one remains straight on the floor.

This pose looks so much better, when the feet are pointed. I like lines, curves. These 90 degree angles stop the flow of the energy. This is why I also think it looks more harmonious if the neck and head are in line with the spine. To have a bend at the neck is not necessary. Why should this be done?

This pose aims rather to train the muscles of the back. The upper body get stretched. The shoulders move backwards. The general movement is upwards. This back bending asana is reachable for beginners.

I missed the Friday practice. Saturday is my day off from Ashtanga. I’ll probably do gravity training tonight to start a tiny bit more prepared. A missed practice is a missed opportunity. I doesn’t make sense to practice the other day 4 hours. Only today counts.

Sometimes I think that these missed practices are good for my body. I get other things done, which means less stress and my body has more time to relax.. This is important for bodies that are many decades on that globe. 🌍 I aim for 6 practices a week, but three practices are also OK.

Salabhasana

Salabhasana A, August 2020

Salabhasana A, August 2020

Salabhasana B, August 2020

Salabhasana B, August 2020

Salabhasana is the first back bending asana of the second Ashtanga series. For me it became an important asana: It’s an asana that requires strength. Gravity holds the feet and upper body on the floor. The muscles of the back side of the body can overcome this force.

But first a story:

When my back felt better again I started practicing second series again. I lied on my abdomen, ready for salabhasana. I couldn’t lift my feet at all. There was no connection to body. First I laughed. Then I gave the order: lift, lift. Nothing moved. Exactly that’s the feeling of paralyzed people I thought. I don’t know of course. What to do? I moved my hands under my thighs and supported the movement. Finally my legs could lift. The feeling what to do came back. From that moment on I knew how important this asana is. Having strong back muscles also protects from injuries. All joints are safer when strong muscles surround them.

When I practice salabhasana these days I always add extra asanas:

  1. I usually start with a dynamic exercise. I swing one leg upwards up to 10 times, sometimes also only 5 times. After each time I change sides. I do three sets.

  2. Then I do the exercise with both legs which is much more difficult. Often I only manage it to lift the legs 5 times. Here too, I have a dynamic phase and a static phase. The static phase means that I lift the legs and hold the position as long as possible. Of course it’s possible to use a timer.

  3. Then do some exercises for the upper body. I start with the dynamic exercise and finish with the static exercise. The hand position in picture 3 is rather easy. The arms pull me up so to say.

  4. The arm position in picture makes this variation rather challenging. The elbows shall move backwards. I start with a dynamic exercise. Then I try to hold this variation.

After these exercises salabhasana A and B are much better. I use my hands to support my legs. Yet it’s rather an impulse than a support.

Some yogini through their heads back. My neck is not that flexible. I also think that the form of a banana looks more harmonious. To have a steep curve at the neck looks not very natural. But we all have different bodies.

There are so many variations. Enjoy the ride. Work on a strong back to avoid injuries.

Salabhasana variation, August 2020

Salabhasana variation, August 2020

How to continue?

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August already.

In August I’ll practice second series again, every morning, except on Fridays. Fridays are for primary. I got stronger, I think it’s good to focus on back bending much more than I did by now. Once a week primary is enough.In the last months I altered primary and second series. Second series has a lot of forward bending asanas as well. Only the vinyasa of primary get neglected. I realized that I don’t progress when I repeat the vinyasa without adding strength training. Strength training can be done in an extra session. To repeat the same ineffective exercises again and again makes no sense.

As preparation for today I did the gravity training, that I bought at @yogabody. Hangman especially stretches my shoulders and upper body. Usually progress comes so slowly that I don’t realize it. Yet since I practice hangman three times a week in the evening I realize how easier back bending is.

What is hangman?

I use the video by Lucas, who leads me through the five minutes. At first the stretching pain seemed unbearable. This changed quickly. Nevertheless stamina is necessary to hold this pose. I’m willing to do a lot for a nice deep back bending. Stretching takes time. To go from one position to the next is avoiding the work.

Have a good start……

Urdhva dhanurasana

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Great. I did it.

Today was my back bending day. I usually start with the second Ashtanga Yoga series on Sundays, Tuesdays and Thursdays. I add asanas that I consider as supportive. For instance do I add the splits before ustrasana. Today I stretched also the upper body. Usually I practice urdhva dhanurasana against a wall. I hold it for one minute. These tiny variations make it easy to repeat the pose. Repetition is so important. Often the back bending asanas take so much time that I don’t have the time to do all the poses of the second series. I usually add twists and one or two forwardbending asanas. A longer or shorter closing sequence finishes my practice. Tomorrow I’ll work on forward bending asanas and vinyasa again.

The floor on the picture tells me that my hands couldn’t walk closer to the feet since I took pictures the last time. The pose looks like a few weeks back. This is OK, because practicing this pose is already an accomplishment. The pictures are so similar, that I wonder what is different. This time I had put my T-shirt into my pants to prevent it from sliding. I used the black yoga mat as it is thicker and softer.

Twists and back bending asanas

Twist, July 2020

Twist, July 2020

The twists support back bending asanas. They can serve as a warm up for back bending. The twists open the upper body and move one shoulder after the other backwards. I got a feeling for the shoulder blades. They can actively support the process of twisting and bending backwards. The above asana is in addition a balancing challenge. Next challenge could be to lift the stretched leg. There is always another fancy variation. This keeps the practice lively and interesting. One must learn to be content with what is, even though there could be always more. The status quo is that something could be always better. It’s important to find highlights in the practice. To practice is alway the first accomplishment.

Today my yoga week began with second series, that is the focus was back bending. Two hours were over so quickly. I could stick to my plan. I held urdhva dhanurasana for over one minute. One minute can be rather long.

My timer allows to set intervals. This could be useful for poses that one wants to hold for five minutes for instance. To hear every minute a sound helps to be committed. One more minute is doable, five minutes sound so incredible long.

Difficulties to perform an asana are an opportunity to deepen the understanding of this asana. One learns to be patient, one learns to develop a plan, one learns to stay committed despite the stones on the path.

Time to cook. I’ll prepare eggplants with Basmati rice for us today. I’ve even a fresh water melon in the fridge. It could be our healthy dessert.

I wish my readers an awesome start in the new week.

Ustrasana

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Today’s yoga practice was fantastic again. The body felt light. To go through all the asanas was a joy. After ninety minutes concentration faded away, I finished the practice with a rather short closing sequence.

To practice daily makes every single practice easier (also the difficult ones).

I like to repeat asanas up to three times, when I think it would be good to go deeper.

To hold the asanas longer is a good idea. I use my timer a lot.

I take my time to get into an asana. To create length comes always first. Then I move forward or backward into an asana.

When in the end position I breathe deeply. Yet there is always also inner work to do. The bandhas are engaged. With every inhaling I create length. The hips move forward in ustrasana. The chest moves upwards, the hands press into the feel. The knees shall stay parallel, so the thighs move inward. The little toes move to the floor.

With every repetition the pose feels better.

One more practice this week. Saturday is rest day.

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Next months is another challenge on Instagram created my Carmen (cyogalife). The wall is used as a prop. The wall is indeed my favorite tool. I’m ready to be part of this challenge. My Instagram account is called: photoyogablog. Feel free to join. It’s an opportunity to explore new variations of asanas.

Back bending day

Urdhva dhanurasana June 2020

Urdhva dhanurasana June 2020

I’m not sure if progress is visible. What has changed is that it’s no more a drama to get into this pose. This and other back bending asanas are just asana I want to exercise. They are no more labeled as extra challenging. I don’t lie on the floor anymore scaring the discomfort that I’ll experience when lifting up. My shoulders got extra treatment during the last weeks. My hips, too. The final goal is it to enjoy the asana. It shall be comfortable one day. I’ve been there already.

Holding the pose for one minute makes sense. I’ll soon adjust the timer. I’ll set it to two minutes. Challenges keep the practice exciting. Two minutes can be very long. When it’s possible to hold this asana for two minutes to hold it for 5 breaths as it’s recommended in Ashtanga Yoga is a piece of cake.

Today I practiced rather late. My rules are simple. I practice before breakfast. After breakfast I have no time anymore. I feel full. The practice feels best with an empty stomach.

Covid-19 changed our behavior. We like to eat at home. Because we gain weight when we eat in restaurants. We want to avoid this. Also today I cooked. Soon we’ll eat the Mango dessert, that I prepared for the late afternoon. What else can I wish for today?

90 minutes are too short

I became stronger during the last months. I got stamina. To interrupt my practice only because 90 minutes are over makes no sense. When I went to Mysore classes a few years ago I practiced 2 1/2 hours. I was one of the first in the yoga room. The teacher was still practicing closing sequence, while I started with the sun salutation. I was one of the last who left the room. Yogini came and left the room, I was always there. The classic approach in Ashtanga Yoga is to add one asana after the other. This makes the practice longer and longer. Every day I practiced the entire primary series in the beginning. After two hours I was exhausted. Then I could finally work on these deep deep back bending asanas like kapotasana.

I altered these strategy. One day I focus on primary, the next day on second series. The back bending asanas come very quickly after the standing asanas when I practice second series on Sundays, Tuesdays and Thursdays. I feel fresh, I still have strength and will power. I also have the energy to prepare these asanas with extra exercises. I realize that I progress. This strategy makes a difference.

Sometimes I stare at my pictures to find out what exercises could make the back bending asanas more approachable.

I do always splits to stretch the front side of the hips.

I practice kapotasana against a wall to stretch the front side of the upper body.

It’s so important to hold the asanas for minimum 1 minute. One minute can be soooooo long, but it makes sense. I read this advice in many many books on gymnastic i.e..

The very good news is that it’s easier to start with my practice. My practice became again a daily routine that I don’t question every day.

The asanas feel better. It’s no more so uncomfortable and unpleasant to be in a back bending position. It feels even good. (I know that tomorrow I might right the opposite. )

Today I’ll reset my timer. 2 hours of yoga in the morning seems to be a reasonable time without feeling whipped through all these asanas that I want to exercise. I don’t have to rush, I feel as if I have plenty of time for all the exercises.

On Thursdays and Fridays I try to practice as close to the Ashtanga series as possible. Yet during my other practices I work on asanas. I test variations. I stretch parts of the body isolated. Sometimes I even add strength exercises. I hold asanas longer than 5 breaths. I repeat them up to three times. This is very effective. Each time a pose gets easier and I can go deeper.

Elbow bridge with a wheel

I have two wheels that I like to use. One is taller than the other one. When I use the taller one (see picture) I manage it to bring the elbows to the floor. My back gets obviously enough support. Without a wheel it’s difficult to bring the elbows to the floor. When I use the smaller wheel I struggle in vain to bring my elbows to the floor.

When I get out of the above pose, I realize what I’ve done. It’s a deep deep stretch for the upper body.

  1. My next tiny step is to hold this pose longer and longer till I can hold it for 1 minute.

  2. Another tiny step could be to roll away the wheel, so that my palms can be put on the floor.

There are so many exercises to do. I tried a lot. The simple ones are often the best ones. The pose above stretches the body on both sides at the same time. It’s relatively easy to get into the pose. When I found an exercise that feels good (and effective) I like to stick with it for some time. When the position feels super good time has come for a change.

Today was my back bending day. It was neither easy to start with my practice nor to do back bending asanas. Yet I also got momentum. If you do only one exercise today, start the timer and do urdhva dhanurasana for 1 minute, I thought. I left the wheel one second before the alarm clock told me that my time was over. Nevertheless, I did it.

Stretching needs time. I do not expect quick progress, but progress can already be seen.

Every practice is important as it’s always good for the body and the mind.

I’m more and more also my own coach.

Elbow bridge

Elbow bridge

Elbow bridge

The elbow bridge is a very useful variation of the classic bridge (urdhva dhanurasana). It helps to stretch the upper body.

Pincha mayurasana is a balancing pose. It’s performed on the lower arms. The fear is to fall out of the pose. It’s a good idea to fall out of this pose on purpose in order to conquer this fear. We’ll land in elbow bridge, when we fall out of pincha mayurasana. The more familiar we are with elbow bridge the more courage we can have when learning pincha mayurasana, because we know we don’t injure ourselves when falling out of this pose.

Elbow bridge helps to stretch the upper body. The classic urdhva dhanurasana becomes easier. My elbows are still away from the floor. When upper arms and upper body are in line without this curve at the armpits I’ll be able to take the hands closer to the feet in urdhva dhanurasana. Every centimeter of flexibility needs time. Especially stretching requires patience.

It’s important to work on the next tiny step. 10 tiny steps further is a huge step further.

Back bending (urdhva dhanurasana) is part of every Ashtanga Yoga series. This pose is difficult for me after primary and all these forward bending asanas. Yet today it was doable. I performed urdhva dhanurasana 3 times and held it for 5 breaths. I dropped back against a wall. More was not possible. I felt I had reached my limit for today.

Every practice counts. Every practice is good for the body.

A new month has started. It will get warmer here. This makes it easier to bend and stretch. It’s still good advice to stay at home because of Corona. I’ll have a lot of time for my yoga practice. Distractions are limited. Cinemas, exhibitions, restaurants are still closed. It has really sad aspects. On the other hand it helps to focus on yoga.

Elbows in

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Yesterday I saw a very interesting Youtube video on urdhva dhanurasana. It’s possible to stretch different body parts isolated. The yogi even recommended to stretch for 5 minutes. Stretching takes time. To move in a pose and to leave it after 5 breaths is not enough to stretch effectively

There are two parts of the body that one can stretch as a preparation for urdhva dhanurasana. It’s the front of the hips and the upper body. I usually stretch the front of the hips with split poses. There are a lot of stretching exercises for the upper body. On the picture is one of them.

The most interesting tips came at the end of the video.

  • The elbows shall move inwards. They tend to move outwards. I checked my video and realized that this is the case when I lift up into urdhva dhanurasana.

  • The next tip is to move forward when lifting, not upwards. This avoids that the body moves back and forth till the end position is reached.

I tried to implement these tips today. It felt good, not only because it’s demanding. It also seems to be the correct movement.

Learning never stops. The worldwide yoga community has so much knowledge. Sometimes it’s difficult to find the good voices, but it’s possible.

Highlight of my practice today:

More and more asana are easy to perform when I practice primary. The body has a good memory. I have the feeling that I could take a nap while performing many asanas. This is of course not possible, as each and every asana needs attention. Some muscles are active, some relax. The bandhas are engaged and the eyes are open. Feeling good is the goal, it’s as if one has reached the top of a mountain. It allows to look back to the stony journey. Joy arises.

Each practice gives me ideas for the next practice. Tomorrow I’d like to use a strap around my arms to keep the elbows in. The body should be able to have the strength and flexibility to do this alone. The strap can only help to give the feeling. Despite the strap the elbows should move inward not outwards. If the strap is sliding it’s a good sign that the body has understood the movement. All tools should only be used temporarily.

Back bending again

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Working on basic stretches improves automatically many other asanas, too.

Every day I work on split poses (forward and sidewards). For me the splits are a basic stretches. When the splits are mastered also back bending asanas improve enormously.

The stretching discomfort and the burning of the muscles when working on getting stronger is part of every practice. If one doesn’t like this at all a yoga practice becomes a burden. Today my tolerance to stand this discomfort was high. This always allows me to stay longer in asanas. I’ve the mental strength to repeat challenging poses. With time we learn how to handle this discomfort that comes with yoga but with other sportive activities, too. Deep breathing is a technique to make it bearable. Observing what’s happening is another tool to handle this discomfort.

With time the asanas become easier and easier. Then a practice is rather exhausting than accompanied with discomfort. I’ve been there. I fight myself back to this level.

I take my time. For me my time is spent better when I work on a few asana than to whip myself through a series. Today my focus was back bending.

Time to prepare lunch.

Urdhva Dhanurasana

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Yesterday I went to a yoga class again. The teacher led us also through more challenging asanas. When we were in urdhva dhanurasana we were asked to lift up the right leg, then the left leg, then the right arm, then the left arm. I was more than surprised that I could do this. This variation was lost. Now it’s back. This is so awesome.

It was not a piece of cake.

Lift the leg, I thought. There was no alternative to this message. And voilà.

I don’t want to give up my home practice anymore. Yet yesterday I also saw the advantages of yoga classes. I got introduced to variations of asanas that I’ve never practiced so far. To practice in a group is fun and it gives energy.

I bought a membership at the Sivananda yoga studio. It lasts one year. It shall complement my Ashtanga yoga practice at home.

I’ll write about my Sivananda classes more in the next posts.

Wheel every Wednesday

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Another Wednesday has come. I took a picture of another wheel (urdhva dhanursanana). Today I took the picture after primary Ashtanga yoga series with all these forward bending asanas. To get from forward bending asanas to back bending asanas rather quickly without much preparation is an extra challenge. But sometimes I take this Wednesday wheel after many back bending asanas. When I compare all these wheels I cannot make out a difference. I should change my yoga clothes…. hahaha…….but brighter colors are better for the pictures.

I call this a plateau. On the surface nothing moves. Yet it requires discipline not to give up. One day it might seem like a miracle a difference can be seen. It might seem as if progress happened from one day to the next but this is not true. All the effort, sometimes over months/years is necessary. Perhaps I’m stronger again and the flexibility got weaker. Who knows……..

I keep wheeling. I love the community on Instagram. Worldwide are yoga practitioners who get into a wheel every Wednesday. This has power. This is amazing.

Wheel every Wednesday

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Another Wednesday has come. Another Instagram challenge #wheeleverywednesday wants to get fed with a picture. It’s already the 4th week of this wheel party.

My plan was to publish from time to time a variation of the classic wheel pose. Today I wanted to stretch one leg to the ceiling. It was heavy like a van and didn’t lift an inch. Creativity is needed. Are there exercises that are doable and prepare my body for this variation, I wondered? I found them.

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First I supported the back with my hands. Elbows and hands, the foot on the floor and the back did the work of the leg in the air.

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Then I lifted the leg without support for the back. It’s more challenging. This pose will build strength that is necessary. Again it’s really different to get the straight leg parallel to the wall. Important is to hold this pose for some time. 15 breaths or more would be good. Trying variation also means that I repeat this asana. Repetition is a method to speed up learning. To repeat the same asana again and again might be boring, but the variation keeps the exercise interesting.

Summer supports my practice. It’s warm here. For me it’s joy. The body becomes so much more flexible, it’s amazing.

Tomorrow is the challenge #Thursdayswesplit. I also joined the #pinchaparty. This is again so much. It would be good to take all the pictures on one day.

Every photo shooting spoils a practice. A pictures shows the direction, it gives feed-back. Once a week this is enough.