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.
Friction and pressure are two simple techniques that I use to help my students get stronger and more flexible. These simple techniques also offer a roadway into not only learning how to activate your muscles, but getting a feel for them and your body. Three challenging yoga poses that I use these techniques in are chaturanga, front splits and side splits. While they might not help you get all the way down into the splits, they'll help you feel stronger, and more integrated as you work towards them. And because I've got to pay for my daughters schooling this week, I'm offering a discount on the frictional muscle control videos. (First 100 people only can save over 30%).
Active stretching teaches you muscle control to not only improve flexibility but also body awareness. You'll learn how to adjust postures for better feel as well as more control through a broader range of motion.
Standing exercises for low back pain plus anatomy that can affect the low back and how to use that anatomical understanding.
Experience your body (and understand it) with sensational yoga poses.
Is it a bad idea to heel strike while barefoot running? What are the possible benefits of heel striking? When should you not heel strike?
These yoga poses for abs work on the abdominal muscles (and hips) in both standing positions and seated positions.
Sensational yoga poses, lessons to help you enjoy the experience of your body.
Here are the Ashtanga Standing Pose Vinyassas, with inhale movements highlighted in red.
These seated yoga poses have been organized into a rough routine and include lotus, virasana, janu sirsasana and marichyasana variations as well as more basic seated poses like bound angle, pigeon and seated forward bend.
In this preparation for compass pose use your arms to pull your leg towards you for a seated hamstring stretch. To modify, use a strap.
Single joint hip flexors include iliacus, pectineus, obturators, gemelli and gluteus minimus. Use them to help improve your forward bends.
Sensational Yoga ebooks and videos are designed to help you experience your body while focusing on specific poses, actions or parts of the body.
Extreme stability teaches you how to work from the ground up when creating stability, whether you are doing poses on your hands or your feet (or some combination of both).
The working towards wheel pose ebook teaches you basic body first so that you can feel and control your spine, hips and shoulders, so that working towards difficult poses (in this case wheel pose) is easier.
The Muscle control for better flexibility ebook teaches you simple muscle activation techniques that can make it easier to improve your flexibility. Techniques focus on forward and back bending the hips but can be applied to other movements also.
Building up on the material for part 1, Yoga for Beginners 2 teaches you how to make your body stable for a slightly different experience of your hips and shoulders.
Video: This set of simple hip control exercises help you to stabilize the hip joint and control it. You may find these exercises help you improve hamstring and hip flexor strength and flexibility.
One approach to learning yoga is to simply practice yoga poses. The approach in Yoga For Beginners 1 is to help you to learn to feel your body while doing yoga poses.
Some of the exercises in Balance Basics includes learning to balance on the fronts of your feet as well as on one foot using weight shifting exercises. It also includes exercises for crow pose. I've included videos based on the balanace exercises in the book on this page.