Asana Kitchen: Little Thunderbolt Knee Pain (Laghu Vajrasana)

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There are 4 strategies for minimizing knee pain in the Little Thunderbolt Pose. The two easiest strategies are:
1) support your head on a block
2) shorten your stay in the pose
3) when entering, exiting and staying in the pose remain positioned forward and as directly vertical over your leg, hip foundation as possible. Continue to track the thighs and knees.
4) execute your transitions into and out of the pose dynamically—this means to anticipate the gesture of going back and then perform a confident move that will take you down and back to touch your head. To come up pre strategize the move that will bring you up and forward, then put a move into play, commit to maintaining your spinal arch, trust your foundation by shifting your weight forward so that you feel your spine supported by your legs beneath you. Work to feel that these transitions convey control, rhythm and awareness of tempo.

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 at https://www.youtube.com/user/davidgarrigues) 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 asanakitchen@gmail.com.

Keywords/Tags: David Garrigues, Yoga, Asana Kitchen, Laghuvajrasana, Second Series, Backbends, Little Thunderbolt, posture, pose, asana, Strength, Power, Hatha, Vinyasa, Backbending, Back, Core, Legs, Ashtanga Yoga, Ashtanga, Intermediate Series, Nadi Shodana, back flexibility, Philadelphia, Ashtanga Yoga School of Philadelphia, knee pain, knees

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