At the Phoenix Weekend, which I recently blogged about, I finally cracked Parsva Bakasana during Katy Appleton’s Hot Flow Class. Can I get a Whoop, Whoop!?
It wasn’t hot as in heat, it was hot meaning we worked deep into our core, the fire centre or manipura chakra – where our sense of power and esteem resides.
It was an unbelievable class that blended elements of kundalini, traditional hatha, vinyasa flow and even martial arts movements. It was dynamic but considered.
Katy provided a few amazing pointers that made Parsva Bakasana make sense to me! I’ve been able to do Bakasana for a while and Parsva was happening, but often it wasn’t so crash hot, or I wouldn’t last in it for very long. Ms Apple made that happen.
Here is the step-by-step I wrote down after the class:

1.    Bend your knees to a half-squat, thighs parallel to the floor. Glue the knees and things together Take your left elbow to the outside of your right thigh as you soften your belly

2.    Exhaling, drawing the lower belly in, twist your torso to the right, bringing your left lower ribs across toward your right thigh as far as you can.

3.    Make a fist with your left hand and push down with the right whilst you twist up to the ceiling – this specifically was an apple tip which really helped you to twist more.

4.    Slide the back of your left arm down the outside of the right thigh, bringing your armpit as close to the thigh as possible.

5.    Keep twist the body to press the left arm snugly alongside the thigh and the right elbow is pointing up to the ceiling.

6.    Squat down fully until the sit bones are just above the heels. Place the left palm to the floor, outside the right foot. Lean the body to the right if your hand doesn’t reach.

7.    Keep the left arm pressed into the right thighs. Then, place the right hand down in line with the left, shoulder width apart,

8.    Keep the weight on the feet, then press into the hands and lift the hips high. Here is the key – you won’t be about to elevate off the ground if your hips are low and you are just leaning into the hands.

9.    Maintain contact between left arm and right thigh. Keep lifting pelvis and inch the feet forward. Lean the body to the right. Move the left hip forward and around in a clockwise motion.

10.Increase the weight onto your hands until you can feel the weight ease from your feet. It’s here, whilst the hips are high, the body leaning into the hands via the left thigh, which you can start to raise the feet and elevate.

11.Once you are there, exhale fully, draw the belly in to lift and tuck the feet in. Straight the right arm. Left can stay slightly bent.

Easier said than done. It takes practice and then some. But it’s fun and a great way to break through a few boundaries, showing you what your body is capable of.
Have fun!
Signing off with an exhale.
Pause. Listen. Live


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