Lesson 2 focuses on the Forward movements of the dance of shiva. Because both arms are moving forwards you can think of this movement as the double Forwards or F-F.
In the first set you repeat the F-F movement four times taking the arms through the four positions where both hands are horizontal:
and return to 1-1.
In the second set you repeat the F-F movement four times but this time through the four positions where both hands are vertical:
and back to a-a
Because this movement takes the arms on a tour through four different positions it's called a Cyclic movement.
The opposite of this movement, covered in Lesson 2a is the Double Backwards movement.
In the B-B movement the arms move through the same positions but in the reverse order.
A movement joins any two dance of shiva positions. What you are going to be practicing is a sequence of movements. In this case the sequence is four repetitions of the F-F move.
Because it is a seqeunce you can start at any of the above four positions. In fact, I would recommend it. Start at 1-1, repeat the F-F move four times, then rest. Then start at 2-2 and repeat four times etc.
The basic starting posture Dance of Shiva movements is:
The first part of moving into nearly all positions is spreading the shoulder blades. From there, allow the movement to ripple out through the elbows and then the hands.
When doing the movements focus on making your movements smooth and fluid. Feel your shoulders, elbows, wrists and hands as you do the move. Remember the feeling of each position from lesson 1. Work at moving into the feeling of each position.
For all of these dance of shiva forward movements, work at keeping your hands horizontal. When moving from 1-1 to 2-2, roll your upper arms inwards. Moving from 2-2 to 3-3 roll upper arms inwards even further, and roll yoru forearms inwards at the elbows aswell.
From 3-3 to 4-4 it can be challenging to keep your hands horizontal. Focos on shoulders and elbows. Work on rolling upper arm outwards but keep your forearm rolled inwards.
From 4-4 to 1-1 upper arms roll outwards.
Practice this set of movements 5 times, then rest.
Connect the positions using the F-F move. After 4-4, return back to 1-1 (not shown.)
As with the horizontal dance of shiva positions, you can use the forward move to move through the vertical positions. However, for these positions, work at keeping your palms facing outwards.
From a-a to b-b bend the elbows and move the forearms downwards and then back, towards the chest.
From b-b to c-c, move the forearms up and forwards (brush the chin). You can end with the hands at shoulder height, or you can have them lower as in the picture. If positioning the hands lower, move the elbows downwards as you move your forearms.
From c-c to d-d, keep the elbows straight and swing the arms down and back. Lift your shoulders slightly and move your shoulder blades inwards as you do so.
From d-d to a-a again, keep your elbows straight. Move your arms upwards and forwards to finish where you started, in dance of shiva position 1-1.
Practice this set of movements 5 times, then rest.
The seated get up is a way of getting into the one legged squat from a seated position. Even if you aren't interested in one leg squats this video does include tips on stabilizing the knees (at about the 5 minute mark.) Usual muscle activations for knee stability might include the quads, the hamstrings or any of the glutes. This looks at another set of muscles all together. If you like the video or find it helpful, please do share it! Thanks!
Some tips for learning how to do deep squats (without weight). The first tip is on how to stay balanced while squatting.
How do you learn the body weight safely? How do you work towards this pose even if you aren't sure if you are capable of doing it.
Basic yoga poses: standing, sitting, arm balances, binds, twists, inversions, back bending, front bends.
Scapular stabilization becomes a little bit harder when working agains the weight of the body. It can be easier to learn if you gradually increase the amount of body weight the scapular stabilizer muscles are working againsts..
Some hip flexor strengthening exercises.
These yoga poses can be used as arm strengthening exercises.
Turn yoga poses into leg strengthening exercises using floor pressing actions, leverage and friction.
One way of finding and fixing hip problems is to do standing hip strengthening exercises while balancing on one leg.
Knee anatomy for yoga teachers looks at the bones and muscles that comprise the back of the knee in simple terms.
Working towards a kneeling quadriceps stretch you first need to be able to kneel. If you have difficulty kneeling, you may find it helps to activate your quadriceps.
When doing quadriceps stretching it may help to activate and then relax your quadriceps in these standing, lunging, pigeon and supine yoga pose variations.
Some exercises and yoga poses for working towards a lying quadriceps stretch one leg at a time.
What are the benefits of the Dance of Shiva? Arm strength and balance, learning to learn and improving creativity.
This yoga routine video is designed to help you strengthen your arms and legs via the use of friction and pressure. It also teaches you how to become more aware of your body.
The transverse abdominis muscle can be broken down into three parts. Transverse abdominal exercises can thus affect the SI Joint, lumbar spine and the lower portion of the ribcage.
To improve the resiliency of your knees it can help to exercise them in a variety of positions. The following yoga poses can be used as knee strengthening exercises. The trick is to activate your knees while doing them.
Learn to consciously control your quads and hip flexors with Conscious Muscle Control: Quads and Superficial Hip Flexors. This downloadable video course teaches you how to feel and activate your quadriceps (the vastus muscles) as well as the rectus femoris, tensor fascae latae and sartorius muscles.
For any calf stretch you have to bend your ankle forwards to stretch the soleus and/or gastrocnemius. How you bend the ankle forwards can make the stretch more or less effective.
Yoga for flexibility with stretches for the hips, quads, hamstrings, glutes, psoas, shoulders and arms. These yoga stretches are designed to improve flexiblity.