Chakrasana.
o If you can’t hold your foot with both hands, hold your leg instead. Alternatively, bring your leg into your chest with your knee bent — this is useful if you are stiff in your lower back or hamstrings because it helps to open these areas.
This backward roll lets you flow seamlessly from your back into a seated posture. It keeps the energy and pace of the practice and, once mastered is a pleasingly neat and economical move.
Lie on your back, bend your knees, bring your feet close to your hips and rest your hands on the floor behind your shoulders so that your fingers are pointing toward your body. Swing your knees toward your chest, lift your hips from the floor so that your feet go over your head toward the floor behind you. Keep your head completely square at all stages — resist the temptation to turn your head to the side as this can cause neck injury Push very firmly down into the floor with your hands as your legs move over your head and start to straighten your arms. This takes the weight off the back of your head and allows your spine to uncurl completely. Let your feet come to the floor in a very narrow dowi-facing dog. Spring your hands forward into Chaturanga (see page 46) and then continue the vinyasa with up-facing dog and down-facing dog, then jump through to sitting.
• Chakrasana is a special kind of vinyasa that occurs in the primary series on three occasions when you finish a posture on your back. Some people also do Chakrasana after Urdhva Dhanursana (see page I 04).A graceful and logical way of returning to an upright position. Chakrasana consists of a backward roll followed by a jump back into Chow rongo position — from here you can continue in an ordinary vinyasa. It is not possible to learn Chakrasana safely from a book — you should seek a good teacher to help you master this move.
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o If you can’t hold your foot with both hands, hold your leg instead. Alternatively, bring your leg into your chest with your knee bent — this is useful if you are stiff in your lower back or hamstrings because it helps to open these areas.
This backward roll lets you flow seamlessly from your back into a seated posture. It keeps the energy and pace of the practice and, once mastered is a pleasingly neat and economical move.
Lie on your back, bend your knees, bring your feet close to your hips and rest your hands on the floor behind your shoulders so that your fingers are pointing toward your body. Swing your knees toward your chest, lift your hips from the floor so that your feet go over your head toward the floor behind you. Keep your head completely square at all stages — resist the temptation to turn your head to the side as this can cause neck injury Push very firmly down into the floor with your hands as your legs move over your head and start to straighten your arms. This takes the weight off the back of your head and allows your spine to uncurl completely. Let your feet come to the floor in a very narrow dowi-facing dog. Spring your hands forward into Chaturanga (see page 46) and then continue the vinyasa with up-facing dog and down-facing dog, then jump through to sitting.
• Chakrasana is a special kind of vinyasa that occurs in the primary series on three occasions when you finish a posture on your back. Some people also do Chakrasana after Urdhva Dhanursana (see page I 04).A graceful and logical way of returning to an upright position. Chakrasana consists of a backward roll followed by a jump back into Chow rongo position — from here you can continue in an ordinary vinyasa. It is not possible to learn Chakrasana safely from a book — you should seek a good teacher to help you master this move.
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