2 hours ago
🐛🐾🛣 Day 2️⃣7️⃣ of #LegsForMiles with @cyogalife ➡️ #HeadstandScorpion or #Vrschikasana in #Sirsasana 🛣🐾🐛Even though this isn't an easy pose (you knew it wouldn't be, though!), and despite it being a headstand variation, this modification keeps the cervical spine out of extension, emphasizing the opening in the thoracic + lumbar spine instead. As such, it's a great option if you want to keep weight off the neck/throat/chest.
For extra support (physical and/or mental), try this one in front of a wall; note that the closer you are, the more the wall will help, but at the expense of a deeper backbend. Set up for #sirsasana by setting your elbows down shoulders'-width apart, interlacing your fingers into either a goal post shape, or pressing your palms together. Place the crown of your head down between or in front of your palms, hug in through your inner elbows, and curl your toes under to lift your hips up. Walk your feet in towards your elbows and, without kicking, carefully bend your knees in towards your chest one at a time or together. Extend your legs, and then, ideally allowing your feet to separate no wider than outer-hips-width apart, begin to reach your toes away from your face into a backbend, keeping them straight and engaged. Your chest will need to move to counter the weight of your legs, so press your chest forwards as your legs reach back. Keeping legs straight as long as possible will help you find your deepest backbend, but you can bend the knees at any time, hugging your big toes (and eventually inner feet) together as you curl your toes in towards the back of your neck.
Attempting a big, full backbend without warming your body up properly forces the arch to the most naturally flexible parts of your spine, and here, that means it will all dump into your low back. Practice poses that work against gravity like #LocustPose, #BowPose, #Chinstand prep (or full) etc, in addition to stretching out your quads + hip flexors, and feel what a difference it makes in both the depth and relative comfort of your backbends.
📸 : @tamalynannphotography at Just Be Yoga - Walnut Creek - Danville