Please note that as a safety precaution you want to do this exercise gently, delicately and with precision.
This exercise involves alternating between pushing with your feet and releasing and also alternating between pulling with your arms and then releasing. You are NOT working to put your leg behind your head. You are working to gain a small measure of hip intelligence, a little feeling of action in the hip joint, circular rotation of the femur in the hip socket.
Remember that in your expression of each asana you are doing your best to enlist the participation of your entire body. This means that you are working to awaken the whole body around the actions that express your posture. Working in a way can involves the entire body be challenging especially when you are working with parts of your body that are tight, stuck, blocked, weak, or otherwise challenged.
In Dwi Pada Sirsasana you can make use of a chair if your hips are too tight to get your legs behind your head.
Here are the steps:
1) Sit down facing a chair at the wall with the chair back towards the wall and seat toward you take the left leg up as high as possible over your shoulder (but not all the way behind your head) and then put the sole of the left foot on the edge of the chair. Repeat this sequence with the right leg and right foot.
2) Reach up and catch the chair legs or chair seat with your hands. Now you will hav both foot soles in contact with the edge of the chair seat and both hands gripping the chair legs. Gently push your feet into the edge of the chair and delicately pull on the chair legs with your hands. Continue to breathe smoothly and evenly as you push your feet and release and pull with your hands and release.
3) Arm variation: You can release the grip of the hands on the chair legs and take them to the floor behind you. Push the floor with the hands and work to lift up your spine and torso. Alternate between pushing the edge of the chair with the feet and letting up this pressure.
David Garrigues is one of the few teachers in the US certified to teach Ashtanga Yoga by the late world renowned yoga master Sri K Pattahbi Jois. As an Ashtanga Ambassador, he bases his teachings on the idea that 'Anyone can take practice,' a core idea in the teachings of Sri K Pattahbi Jois.
David's mission is to help others flourish within the contemporary lineage of Ashtanga Yoga. While staying true to the traditional teachings of Ashtanga, David is adept at adapting the practice to suit all levels of practitioner and make it accessible to everyone.
David is the creator of the Asana Kitchen Series (SUBSCRIBE for up-to-date videos https://www.youtube.com/user/davidgar...) as well as additional resources for Ashtanga practitioners including led DVDs and his pranayama book, Vayu Siddhi, available for purchase on his website http://www.davidgarrigues.com.
This Asana Kitchen was filmed at David's home studio in Philadelphia, the Ashtanga Yoga School of Philadelphia http://www.aysphiladelphia.com. David teaches a Primary Series and Second Series intensive there each year during the spring and fall.
The Asana Kitchen series is created to answer common questions or address concerns about the practice. To submit questions for the Asana Kitchen series, you can attend David's workshops OR email him at the firstname.lastname@example.org
Keywords: DAVID GARRIGUES ASANA KITCHEN SECOND SERIES INTERMEDIATE SERIES DWI PADA SIRSASANA EKA PADA SIRSASANA YOGA HATHA YOGA ASHTANGA YOGA OPEN HIPS HIP OPENERS YOGA MODIFICATION ASANA INSTRUCTION YOGA INSTRUCTION CHAIR PROPS