Kathryn Budig in Bakasana (Crow) to Handstand





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Published on May 3, 2009

this transition took me FOREVER to figure out. i remember so many times feeling completely stumped on this. no matter how hard i tried to lift, nada.
SO, you need to learn how to round the upper back (think cat's breath) and lift the hips. it isn't your traditional bakasana where your bottom is low to the ground. lift the hips UP as much as you can. slide the knees up the triceps away from the outer edges.

i HIGHLY RECOMMEND wearing a strap on your arms when you train for this. either a traditional strap measured shoulder head to shoulder head and put around the arms right above the elbows, or my favorite prop ever, the ySTRAP from Yogitoes.com. the strap will support your shoulders as you make the intense transition.

that being said, it is okay to bend your elbows as little as possible. think of bent knee pike, pull the knees in tight to the chest, keep the feet as tight together as possible and heels to the bottom. this will help you find the mid line. think of the pike shape first, and THEN think of going up to handstand. this will help you build control.

if you're still feeling stuck just practice lifting the hips high and trying to pull the knees up off of the arms. even if they don't move YET it is about the intention you put in. they'll get there, just keep trying:)


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