Back bending step by step

What was possible yesterday, needn’t be possible today.

The first three pictures were taken yesterday. The last one was taken today. I see progress. I count the boards and realize that my hands are closer to the feet already.

My question is what is the next tiny step in the right direction?

• In order to improve an asana it’s always good to repeat this asana up to three times. Each time it gets more approachable. The first exercise is to feel it. It is a starting point. The first repetition is an opportunity to find the limits. The second repetition is rather a cool down. To give always 120 % is nonsense.

• Another tiny step is always to hold an asana minimum 1 minute. 1 minute is about 15 breath and this is longer as I hold an asana in general. Stretching needs time.

There are always also specific next tiny steps:

• In the first picture I used a prop, my wheel.

• In the second picture I got into the pose with the wheel, but then I pushed it away and folded my hands behind my head. Unfortunately the elbows drifted apart from each other. I don’t know yet how to keep them together.

• In the third picture I moved into the pose without a wheel. The palms of the hand are on the floor. This makes a huge difference.

• The forth picture is the classic urdhva dhanurasana.

A next tiny step can be to lift the head in forearm bridge.

What looks easy is very difficult. This is my absolut limit. The hard work shows results. I’m very happy with the urdhva dhanurasana on the last picture, that I took today.

Today I held this pose again 1 minute. Today was a day that allowed me to be very committed. My pain tolerance was high. I know that every day is different.

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.