When you are ready to level up your practice, do my FULL-LENGTH classes to build strength, balance and flexibility to change your whole yoga game! vimeo.com/ondemand/yogathleticaalwaysontap/
I've found that for every pose, you explain it so well! Better than any teacher has done. Thank you so much for making these teachings public. You're a blessing!!! Namaste :)
Excellent Shana. Still I can’t lift my legs over. Upsssssss. Very bad. I don’t know why? But you are very talented person. You are strong mind and very flexible body. Excellent Shana. 🙏👍👌❤️💕💐😃🌻💪🏼🦵🏻
if it is hard, be sure to practice in front of a wall. that will give you more confidence to kick harder, if needed. remember to focus on hip over shoulders even more than legs...🙏
Hi Shana, I have a lot of fun with your classes and your tips. You make me laugh with your jokes and I learn a lot at the same time. What a beautiful energy you have, thanks for that. Melbourne, Australia.
you all probably dont give a damn but does anyone know a way to log back into an instagram account?? I was dumb forgot the password. I appreciate any tips you can give me.
@Fletcher Dominic Thanks so much for your reply. I found the site thru google and Im trying it out atm. Takes quite some time so I will get back to you later when my account password hopefully is recovered.
Shana, thank you soooo much for all of your videos! You provide sensible, comprehensive instruction that helps me access these poses. I especially love the way I have learned to use my core for control. You're the best teacher! Thank you!!!
thank you soooo much for your note, Diana Zilly! :D i am so glad the videos resonate with you and help you in your practice. it really makes my work worthwhile to know there are people out there like you who appreciate my style. ;)
You are amazing! I first watched your handstand tutorial, I followed all the exercises you've given, I managed to inverse myself for 5sec for the first time, and I definitely gonna try this too.
Namaste shana madam, thank you so much for being an altruist teacher. great service by sharing your knowledge about yoga ( Especially to the critical points and in exact details ) .
Your videos have been instrumental in helping me with arm balances. Love your instruction and sense of humor! Thanks for all of your thoughtful and detailed videos!
I finally managed Pincha Mayurasana today, after watching your video yesterday evening. I have very small feet, so I felt pretty confident ;) Seriously, thank you for the tips and good advice, it definitely helped.
Thank you for your tips! I’ve been determined to practice this and barely could get onto wall. After trying your method I managed to stay in position for 7 seconds off the wall lol definitely some improvement! Thank you
Hey shana! I just wanted to say that I’m half way near my splits and can’t really get my leg up like you can, I really want to do this pose without focusing on my splits, can I still do it? What do I do?
the answer is yes...but you will have to kick harder, which will mean more velocity and a more challenging control factor. i always recommend working your splits/hanumanasana every day if you really, really want to master inversions. ruclips.net/video/uWRI6PALbAc/видео.html
Love this as usual,you explained very clear and very entertaining,i have been following practicing handstand for beginner from your clip for a while. Really happy that i got more arms strenght,and i will try to do this pincha for my next practice. Thank you teacher Shana^^
I´ve been looking for explanations about forearms position like \ / or / \ because I see many people doing this pose in both ways. To be honest, I do a lil bit like \ / because I feel a lil bit more stable. Now I know the correct way! ;) The tips about middle finger/elbow, 90º angle (upper arm/forearm) and very very light jump (I´m working on it) are so precious! Thank you do much again, dear Teacher Shana! :)
thanks, bila! i appreciate your feedback! of course yoga is like a thousands year-old game of telephone. one person may have heard it with parallel arms (like me) another might have heard V (like dharma mittra). who am i to say that "my way" is better than one of the greatest yogis of the modern era? :D so...i do advocate/teach parallel arms, as i was taught that to be the traditional variation, but V is valid, too!
My pleasure, Teacher Shana! I really like the way you teach! And.. Oh! That´s interesting!! Is "\ /" valid too?! Good for me! lol :P I always (try to) follow the traditional method. "\ /" was just a way to start building strength (?) til I get into the parallel arms position. Well, that´s my intention now after your explanation in this video. :) Thank you, again!
You are truly amazing, thank you very much for all your tutorials. I was almost over this pose because I was getting nowhere for months. These tips already made a big difference for me❤️❤️❤️
J H because of the shoulder positioning, pincha mayurasana is a very different entry than both handstand and headstand. Is it kicking up or piking up that is the challenge?
Me too. I’m strong, I can do lotus crow, and handstands are okay, but I cannot do pincha. I get a bit closer to success if I clasp my hands, but palms flat are just no way happening. Shana, you are delightful. I’m loving your videos so much.
Love your tutorial Shana . I’m still struggling to find consistency in pincha practice, will pay attention to your tips, pushing down like crazy, core engagement, legs lifted like crazy.
Thanks, Venensia! I hope this helps. Any questions, just let me know...and I will look out for your progress on Instagram! ❤️ I do privates online, too, if you want personal instruction.
Hello Shana, Thanks for this video, it's in my playlist since the first time I saw it ! I have a video request that may help toward achieving my pincha and perhaps many other poses. Would it be possible to have a video on standing forward fold ?
hi mavis! let me think about that... have you seen my paschimotanasana video? that would probably be your best bet. :) ruclips.net/video/5v9xN7LX1lI/видео.html
great job in detail explanation. I know there is a trick in holding the body (core, arm, and leg) but my body has not find it yet :-( I guess it is more my fear of falling that prevents me.
fear is the biggest factor. are you trying it in front of a wall? sometimes having a wall behind you gives you the confidence to go a big deeper into the exploration of the pose. be sure to be close enough that it will catch you if you fall, but far enough that you have room to play with balance....
Hi Shana, your videos have it all -- amazingly detailed instruction, and always a few moments in there that make me smile. I love your combination of technical brilliance and goofiness! I have a question -- if someone still needs to use the strap to stop the elbows from sliding apart, but is ready to do pincha away from the wall, what's the safest way to fall? Have their been accidental strangulations/decapitations from falling over into a backbend while using the strap to stabilise the upper arms?
Nicole Dowley thank you so much for your note, Nicole! 🙏🙏🙏 I have never heard of any accidental (or intentional) strangulations or decapitations, so you are likely safe. 😂 I, personally, advocate not falling at all. I know that sounds silly, but my suggestion is that when you go to the middle of the room, try to discover how lightly you can kick in order to get up. That means, I think that it is better to not get up than to kick too hard and flip over. This will force you to work from control and will also make you far more mindful of your process. If you do flip/fall, try to keep your collarbones broad and your gaze up/forward to keep your head above the strap. And keep the strap down near the elbows, rather than up on the triceps in order to keep it away from your face. 🙏
@@YOGAthletica Thanks so much for replying so quickly! I love your perspective on this -- that by learning how to almost 'step' up into pincha rather than kicking up, and even then just using the gentlest of momentum, there's control at every stage. Thanks again and stay wonderful :)
Hi I just want to ask that I'm 16 about to be 17 in 8 days and I've never done nothing like this but I would love to learn. I have been scared to try it and I would like to learn how to do a split and be able to hold my head in the floor and feet in the ear . I love your videos is been so helpful
happy (almost) birthday, yansi! (it's almost my birthday, too!) if you want to learn the splits, check out yoga splits (hanumanasana)! with shana meyerson of YOGAthletica. and it sounds like you want to learn headstand (?)...a little different than this video. you can get instruction here: yoga headstand basics instruction - shana meyerson yogathletica remember to always practice in front of a wall if you are just learning to balance...so you don't fall and hurt yourself! :)
Excellent discussion of the elbow/forearm issue and probably most thorough tutorial to forearm balance on RUclips. When I put my forearms in parallel and try to keep my wrists flat, even while standing and doing it against a wall, it is painful on the outside of the forearm/wrist. The hands just want to slip towards middle and wrists want to rotate outwards (raising off the wall/ground). Is this something that just needs more flexibility (at the elbow joint?). Or maybe it's because of a wrong shoulder position? The question is whether I should keep doing it (for conditioning) or whether I'm going to injure myself that way. :/
thank you so much! i really appreciate that! did you try doing the balance with a block between your hands and a strap just above your elbows? those two things will keep your arms parallel and help to maintain the weight distribution. once that position becomes second nature, you can ditch the block and strap. also, what type of mat are you using? if you have a mat that bunches up when you move, it will be very hard to keep the arms in place. i recommend the manduka pro, as it will never bunch. otherwise, any mat that lies flat and stays flat. when you are practicing, try rolling your forearm towards the thumb to help take the weight out of the outer wrist. and i always start with my elbows a little closer than i ultimately want them, knowing that they will slide out...and that way they slide out to parallel. make sense? hope that helps! :)
shana meyerson Thanks for replying! The block does not help me (I have broad shoulders, so it seems too narrow to keep the forearms parallel), but with the strap I don't feel this issue so much. I do it on a carpeted floor, so the mat is not an issue. Yes, the elbow trick you recommended works well. I must try the forearm roll yet. So I guess it's just a matter of practice (I find the handstand more comfortable if harder to balance).
Dear Shana, you make it look so easy! I am a yoga teacher myself, however, I have been struggling with inversions for years now. I have hyperkyphosis, (my shoulders are rounded pretty much forwards) as well as scoliosis (my right shoulder is several centimetres lower than the left one), therefore I cannot seem to get my arms in the correct position beside my head (strength should hopefully be sufficient though, haha!). Judging from your experience - do I really finally have to accept that I just cannot do it? Or do you have any ideas what could make a change? If I really can't do it then it is okay - I have become a yoga teacher not despite but because of my own body issues and I encourage my students to accept, love and work with what they've got - but somehow I am not finished with this yet. I saw myself doing the scorpion in a dream and it felt so easy and natural, I still think that I have simply not tried the right approach yet. Any suggestions will be highly appreciated - much love from Germany to you!!!
Oh, boy, Angela. I am not a doctor and I have never seen your body or your practice, so I can only give you my personal opinion...which is that anyone can do anything with enough practice. Why? Because the integrity is in the effort. And even if you never nail the balance, I think it is always worth the work. True story: I used to have a student with ONE HAND who could do handstands! Because she absolutely believed she could. And she did! Not just once, but every time she tried. I don't know you, but I do believe in you. Keep working it! Sometimes poses take years and years to master--particularly when our bodies have certain idiosyncrasies that may not be ideal--but they are always worth the work. Let me know if you get it. I'd love to celebrate that with you!
@@YOGAthletica Thank you so much for your reply! Sometimes it is hard to not lose hope when I still cannot do myself what comes fairly easy to most of my students. I can explain, encourage and help - but not show it myself. I will keep on working on my shoulder flexibility (and on the fear of breaking my neck, haha - these movements feel so strange for my upper body!). As soon as I manage pincha mayurasana I will immediately let you know for sure!! ❤️❤️❤️
@@angelanagel4272 If you are interested, I do private lessons on Zoom...my remote students have the same breakthroughs as my in-person students in Los Angeles. 🤸🏻♂ I would love to help you out! Don't ever lose hope!
@@YOGAthletica Thank you very much for your offer, however, I think I will have to do a lot more work beforehand in order not to waste your time! Right the next day after my last comment I hurt my left shoulder - while sleeping!! Do I need to say more? I hope this is not my body trying to tell me something - haha...
It could be that you are just not used to doing it with parallel arms...or it can be that you have a real injury that needs to be respected. I have one student with a very serious elbow issue AND a shoulder that dislocates, so she needs to use clasped hands and that makes sense for her. Parallel is classical alignment, but if you have to modify for your body, always do what keeps you safe.
Greetings Firstly much appreciation for your excellent videos!! I have been practising pincha for months. My balance is good and I am inching away from the wall. With a block and strap I am all fine and dandy but when I try it without props I start off with good arm position but by the time both legs are up my hand are practically overlapping. How can I transition to doing the pose without props but with good parallel arm form? Thank you Shana xx
hi, abehampster. thanks for your note. :) i was literally JUST talking about this 15 minutes ago with my last student! here's the thing with props: there are times when your body needs props to complete a pose (such as using a block to reach the floor in triangle pose when you lack the flexibility), then there are the times when the props act as a crutch. very often, blocks and straps in pincha are more of a crutch than a necessity (which is why i really don't use them in this video). the problem with crutches...we become dependent on them. and sometimes, learning to take away the props is like learning the pose from scratch again, because the dynamics are very different. a few suggestions on staying parallel: 1. make sure you are working on a stable mat. (i recommend manduka pro...and you can get 10% off on their site with code YOGATHLETICA). you want a mat that is heavy enough that it never moves, scrunches, or bunches up beneath you. 2. make sure your collarbones stay broad, shoulders in the back and down position (back and up when you are upside down). when the shoulders roll forward, the arms tend toward internal rotation, the elbows splay and the hands collapse in. 3. start with your elbows a little bit more narrow than your hands. you know your elbows will roll out and your hands in, so this helps to bring you parallel when that happens. 4. really press into your forearms. the arms move when the forearms get lazy. keep them focused. 5. practice. 6. practice. 7. practice. 8. commit to doing this without the blocks and straps. unlearning and relearning are hard processes and can take some time. commit to not backtracking to old habits and work intently on building new ones. hope that helps! let me know how it goes. :)
Thank you so much Shana. I really appreciate that you took the time to give such an in-depth response! I think that you are absolutely right about the props. I will put them to one side and get on with doing without as you suggest. Much love to you. :-)
Jane Fonda make sure to even out the weight between your hands and your elbows, so your whole forearm is pressing equally into the mat. Also, make sure you are using a quality yoga mat and not just a generic exercise mat. I recommend the Manduka Pro...it’s the only mat I will use. And it makes a big difference!
still working on this. in pincha, my back always drop like a banana back, going to like hollowback, and then fall, haha! very hard to control the legs going up and straight. practice it again tonight, wish me luck! haha :D
glovenny good luck! have you seen my "secret to all of yoga" video? it should help with the arch (ruclips.net/video/8fI1o8U6qMA/видео.html). also, if you are using the wall, get very close--like fingertips at the wall--because there is no way to get to the wall without a fairly significant backbend. the closer the better. :)
Hi Shana, It's been a month since I have been trying to get into this asana and I am still struggling to find my balance. I have realised that kicking up against the wall is making me lose my hold on the core which is why I am not really a fan of using a wall as it prevents core engagement and builds wrong muscle memory. But going up without it seems like a huge task and I just can't seem to get into it. What could I be doing wrong and how can I find my balance? Should I continue using the wall? Please suggest.
hi ityka. i am also a much bigger fan of working in the center of the room. but, more than anything, i am a fan of staying safe. if you think you are able to work away from the wall, a few suggestions: 1. you can actually just work further from the wall, so it doesn't catch you on a normal kick-up, only if you fall. 2. (my favorite) you can work in front of your bed, so balance is completely up to you and if you fall, it doesn't hurt. 3. work in the middle of the room, but always be thinking "what is the least amount of kick i need to get into this pose". it is better to work incrementally and safely and not get up than it is to put in too much momentum and flip over. also, when you do work with the wall, don't think about kicking to the wall. think about kicking up to balance and just having the wall behind you as a safety net, rather than a goal. :)
@@YOGAthletica Thank you for responding Shana ! :) I think I need to practice hopping up gently to have more control. I still might be kicking too hard .Thank you for your suggestions !🙏 I will work on it.
@@itykabandta2281 you know what helps a lot??? ruclips.net/video/uWRI6PALbAc/видео.html here's why: yogathletica.com/the-one-yoga-pose-you-never-suspected-would-revolutionize-your-handstands-forever-2/
that's a question i really can't answer, as everyone is different. if you are brand new and uncomfortable in this pose, be sure to practice in front of a wall. that will give you more confidence in your kick-ups. if you truly feel like you are getting nowhere, try to find a teacher who can spot you going up, so you can get the feel for what the kick-up and alignment feel like and you can do them more efficiently...
hey I just wanted to ask that I'm 16 about to be 17 in 8 days I would love to be able to do a split and be able to leave my head in the floor and my feet in the air I have never done something Like this but I would love to try , I have watched your videos and they are helpful. I also weight about 97 pounds so I'm guess would it make it easier to balance my self
if you are lighter, it does take less muscle to hold you up. but balance still relies more than anything on alignment. when everything aligns, balance becomes easy no matter what your size. :)
+Amal Jedusor - Deiku the closer your feet are to your elbows, the easier it will be to lift your legs. make sure to walk in as close as possible, even if you have to bend your knees a little... and, keep your shoulders back, more or less over your elbows. :)
Yeah :/ the problem is that I can't approach them from my elbows, it's hurting my harmstring too much. ( I can't even touch my feet with my hands when I'm standing ). I'll try to get more flexible and try again.
Yay I can finally lift both my legs up (with wall assistance!) Thank you!!! Now my problem is I cannot seem to balance without the wall haha! Are there any tips? Does this mean Im not yet strong?
+nina capila congratulations! balance comes with practice. it's hard for me to tell you why you aren't balancing without seeing you, as you can fall for many reasons. what direction are you falling in? are you falling backwards? back onto your feet? sideways? if you can post a video, i can look at it and give you some feedback. but keep practicing. everything comes in time! :)
+shana meyerson +shana meyerson Hi Shana thank you so much for taking the time to reply to me with details! Aww this is truly appreciated! I fall back on my feet :( I still need the wall as I cannot seem to have the "hang time". I will post a video and link it here :)
you mean besides stretching every day? ;) be sure that stretching is part of your daily routine, Rebekah Nickole. people who work out really hard and people who never work out will both suffer from the same tightness if they don't make stretching a very important part of their routine...
shana meyerson just any kinds of stretches? I like to do the ones you do in the beginning of your videos, but what kind of specific stretches can I do to improve my flexibility?
i have a channel of full-length classes coming soon...be sure to sign up for my email list at www.yogathletica.com to find out about that. every class will have a lot of stretches, warm ups and cool downs. different stretches do different things. you want a combination of forward bends, backbends and twists...plus hip openers, shoulder openers...quad stretches and more...it's a pretty broad topic and it's hard for me to narrow that down in one comment. i do have a hip openers video (ruclips.net/video/DSzyn87J5-I/видео.html) and a splits video (ruclips.net/video/uWRI6PALbAc/видео.html), both great for making kick-ups easier for inversions...
I tell another method. do headstand. then change the hands like pincha mayurasana. lift the head slowly with the support of the arms. when you are master of headstand this pose can do easily.
Sorry no dice. There is NO jumping in any yoga pose. I've taught Yoga for well over 29 + years and in this Feathered Peacock you go into from Salamba Shirsasana (supported Headstand) to Vrichikasana (Scorpion) and then when you've got both down very nicely, then you go into Feathered Peacock. You develop shoulder and upper body strength by doing many Dolphins until you can master Headstand, then staying in Headstand and from Headstand gently drop the legs back, move the forearms parallel spread fingers and then lift the head up, eventually staightening legs in Peacock! I'm very familiar with Iyengar, Ashtanga and all of Krishnamacharya's, Baron Baptiste, White Lotus Yoga legacies etc. Sivananda Yoga is the absolute best in teaching and doing inversions.(or for that matter doing Hatha Yoga) They do it with many rounds of Kapalabhati and Anuloma Viloma, then Savasana, then 6-8 rounds of Sun Salutations (Vishnudevananda Style) then lying down double leg lifts then Headstand, and Headstand is held for quite long. The idea is that most yoga styles leave the inversions till the end of the class when one is tired. In Sivananda Yoga one does it right at the beginning of the class when ONE IS FRESH and NOT tired. LOT OF EMPHASIS is on Relaxation between poses and relaxed breathing. Iyengar almost NEVER focuses on it...duhh, and Pathabi Jois' Yoga is a circus performance that Swami Krishnamacharya learned from British Gymnasts at the Maharajah Of Mysore's palace in Kerala, South India. Anne Cushman interviewed the Maharajah and he gave her first hand info on Ashtanga. I have the Yoga Journal article. I grew up in Calcutta, India If you're jumping then STOP do not get into ANY inversions. This is inviting people for getting injured! Patience is the Mother of Virtue, Consistent regular practice and you will be an expert in the Inversion series, THE most important of all yoga poses.
thank you for sharing your opinion. your judgements are your own and are not absolute. there is no such thing as one correct way to do yoga, one correct sequence, or one correct way to do a pose. there are thousands of years of lineage and not only do different schools interpret asanas in different ways, but there is also an evolution to the practice itself.
When you are ready to level up your practice, do my FULL-LENGTH classes to build strength, balance and flexibility to change your whole yoga game! vimeo.com/ondemand/yogathleticaalwaysontap/
So much easier and much more comfortable if I follow your great instructions!😊
@@lenoremeyerson6681 hooray! 🎉🤸🏻♀️❣️
Thank you Shana
you're welcome! hope it helps! ❤️❤️
I've found that for every pose, you explain it so well! Better than any teacher has done. Thank you so much for making these teachings public. You're a blessing!!! Namaste :)
victoriavts22 thank you so much! i am so flattered! and so glad the videos have helped you!
Excellent Shana. Still I can’t lift my legs over. Upsssssss. Very bad. I don’t know why? But you are very talented person. You are strong mind and very flexible body. Excellent Shana. 🙏👍👌❤️💕💐😃🌻💪🏼🦵🏻
if it is hard, be sure to practice in front of a wall. that will give you more confidence to kick harder, if needed. remember to focus on hip over shoulders even more than legs...🙏
Hi Shana, I have a lot of fun with your classes and your tips. You make me laugh with your jokes and I learn a lot at the same time. What a beautiful energy you have, thanks for that. Melbourne, Australia.
I am so glad to hear that, Maria! Thanks for sharing! 💗🙏💗 Have you tried my full-length classes on Vimeo? ☺️ vimeo.com/ondemand/yogathletica
you all probably dont give a damn but does anyone know a way to log back into an instagram account??
I was dumb forgot the password. I appreciate any tips you can give me.
@Scott Ryker Instablaster :)
@Fletcher Dominic Thanks so much for your reply. I found the site thru google and Im trying it out atm.
Takes quite some time so I will get back to you later when my account password hopefully is recovered.
@Fletcher Dominic It worked and I actually got access to my account again. Im so happy!
Thank you so much you saved my account!
Its the best instruction video for pincha mayurasana i’ve ever seen.
thank you! i really appreciate that!
Thanks sister ♥️♥️♥️🇩🇿 🇩🇿🇩🇿
you're welcome ❤️❤️❤️
Shana, thank you soooo much for all of your videos! You provide sensible, comprehensive instruction that helps me access these poses. I especially love the way I have learned to use my core for control. You're the best teacher! Thank you!!!
thank you soooo much for your note, Diana Zilly! :D
i am so glad the videos resonate with you and help you in your practice. it really makes my work worthwhile to know there are people out there like you who appreciate my style. ;)
I appreciate your sense of humor, too!
:D
You are amazing! I first watched your handstand tutorial, I followed all the exercises you've given, I managed to inverse myself for 5sec for the first time, and I definitely gonna try this too.
five seconds the first time! that is amazing! awesome! ❤️❤️❤️❤️❤️ thanks for writing!
Namaste shana madam, thank you so much for being an altruist teacher. great service by sharing your knowledge about yoga ( Especially to the critical points and in exact details ) .
zzravish thank you for your note! Glad my videos help! :)
I had to learn this pose from a book 40 years ago back in the pre-internet era, great video Shana, have just shared it on my Facebook page
thanks, derek! thanks for sharing and so glad it helped! :)
Thank you for pointing me in this direction. After I got over a cold I was able to do this against the wall! Next will be in the middle of the room.
it's always safest to start at the wall...good call, Gruelien! see you in the middle of the room! :)
What an amazing teacher you are!!! Thank you for helping us to improve our practice. Much love, xx
Schay S. P thank you so much! i'm flattered! :D xo
Your videos have been instrumental in helping me with arm balances. Love your instruction and sense of humor! Thanks for all of your thoughtful and detailed videos!
thanks, michelle! i make them for the people like you who enjoy and learn from them!
I finally managed Pincha Mayurasana today, after watching your video yesterday evening. I have very small feet, so I felt pretty confident ;) Seriously, thank you for the tips and good advice, it definitely helped.
Small feet! 😂 I love it! So stoked you got it! 💗💗💗
Excellent tips! Thank you for the wonderful training!🙏
you are so welcome! 🙏
Thank you for your tips! I’ve been determined to practice this and barely could get onto wall. After trying your method I managed to stay in position for 7 seconds off the wall lol definitely some improvement! Thank you
Seven seconds! That is awesome! ❤️❤️❤️❤️❤️❤️❤️
shana meyerson thank you! You helped me get off the wall ❤️
So great to hear! 🎉
Hey shana! I just wanted to say that I’m half way near my splits and can’t really get my leg up like you can, I really want to do this pose without focusing on my splits, can I still do it? What do I do?
the answer is yes...but you will have to kick harder, which will mean more velocity and a more challenging control factor. i always recommend working your splits/hanumanasana every day if you really, really want to master inversions. ruclips.net/video/uWRI6PALbAc/видео.html
Even in 2020, its Shana's old videos which help me, thank you so much. Guru, you are 🙂🙏
NaNdiNi that made me smile! Thank you! So glad they still help! 💗💗💗
Love this as usual,you explained very clear and very entertaining,i have been following practicing handstand for beginner from your clip for a while. Really happy that i got more arms strenght,and i will try to do this pincha for my next practice. Thank you teacher Shana^^
so glad to hear that you strength--and confidence--are building, Pawitra english! :)
let me know how this goes!
I´ve been looking for explanations about forearms position like \ / or / \ because I see many people doing this pose in both ways. To be honest, I do a lil bit like \ / because I feel a lil bit more stable. Now I know the correct way! ;) The tips about middle finger/elbow, 90º angle (upper arm/forearm) and very very light jump (I´m working on it) are so precious! Thank you do much again, dear Teacher Shana! :)
thanks, bila! i appreciate your feedback!
of course yoga is like a thousands year-old game of telephone. one person may have heard it with parallel arms (like me) another might have heard V (like dharma mittra). who am i to say that "my way" is better than one of the greatest yogis of the modern era? :D
so...i do advocate/teach parallel arms, as i was taught that to be the traditional variation, but V is valid, too!
My pleasure, Teacher Shana! I really like the way you teach! And.. Oh! That´s interesting!! Is "\ /" valid too?! Good for me! lol :P I always (try to) follow the traditional method. "\ /" was just a way to start building strength (?) til I get into the parallel arms position. Well, that´s my intention now after your explanation in this video. :) Thank you, again!
Fabulous video, this should help be with my hand stands.
+Joe H. i hope it has helped! :)
Love the way you explain step by step 🤗
thank you!
You are truly amazing, thank you very much for all your tutorials. I was almost over this pose because I was getting nowhere for months. These tips already made a big difference for me❤️❤️❤️
Wow! I am so glad to hear that! Thanks for sharing!
I have a solid pike headstand and tripod but I find this pose and this entry really challenging--harder than handstand.
J H because of the shoulder positioning, pincha mayurasana is a very different entry than both handstand and headstand. Is it kicking up or piking up that is the challenge?
Me too. I’m strong, I can do lotus crow, and handstands are okay, but I cannot do pincha. I get a bit closer to success if I clasp my hands, but palms flat are just no way happening.
Shana, you are delightful. I’m loving your videos so much.
You Rock Shauna!! I always love your videos
thank you so much! thank you for the note! :)
Love how you explain things.... Thanks for all your tips ;)
+Juliana Bruno you are so welcome! glad my video resonates with you! :)
Try it 🧿🙏💝namaste
❤️❤️❤️
Shana lot of respect for you. I do this asana easily.
dineshtalagini dineshtalagini thank you so much! 🙏🙏🙏 glad it is easy for you!
a great video keep going more success and blessed
+Andre Cooper thanks so much! :D
You are fantastic
Thank you so much!
Very helpful. Thank you for sharing specifics!!!
veryinformative and entertaining, at the sametime- ....
thanks! :D
i loved wonderful tips thanks lovely
thank you! mwah!
Love your tutorial Shana . I’m still struggling to find consistency in pincha practice, will pay attention to your tips, pushing down like crazy, core engagement, legs lifted like crazy.
Thanks, Venensia! I hope this helps. Any questions, just let me know...and I will look out for your progress on Instagram! ❤️ I do privates online, too, if you want personal instruction.
You're awesome!! Thank you for sharing the love!!
thanks for receiving, Paola Quintero! :D
Very Informative.
so glad you are enjoying the videos. :)
But I love the way u explain ...ur amazing 🤗
Thank you! 💗🙏💗
Hello Shana,
Thanks for this video, it's in my playlist since the first time I saw it !
I have a video request that may help toward achieving my pincha and perhaps many other poses. Would it be possible to have a video on standing forward fold ?
hi mavis! let me think about that...
have you seen my paschimotanasana video? that would probably be your best bet. :)
ruclips.net/video/5v9xN7LX1lI/видео.html
shana meyerson hello Shana, yes, I’ve seen your Paschimottanasana video and it helped a LOT ! 😘✌🏾
1000 thanks 😊🙏🏾
great job in detail explanation. I know there is a trick in holding the body (core, arm, and leg) but my body has not find it yet :-( I guess it is more my fear of falling that prevents me.
fear is the biggest factor. are you trying it in front of a wall? sometimes having a wall behind you gives you the confidence to go a big deeper into the exploration of the pose. be sure to be close enough that it will catch you if you fall, but far enough that you have room to play with balance....
Amazing explanations. Thank you
you're welcome! glad it helped!
She is funny but she is a great teacher. Thanks.
thank you! :D
Hi Shana, your videos have it all -- amazingly detailed instruction, and always a few moments in there that make me smile. I love your combination of technical brilliance and goofiness! I have a question -- if someone still needs to use the strap to stop the elbows from sliding apart, but is ready to do pincha away from the wall, what's the safest way to fall? Have their been accidental strangulations/decapitations from falling over into a backbend while using the strap to stabilise the upper arms?
Nicole Dowley thank you so much for your note, Nicole! 🙏🙏🙏 I have never heard of any accidental (or intentional) strangulations or decapitations, so you are likely safe. 😂 I, personally, advocate not falling at all. I know that sounds silly, but my suggestion is that when you go to the middle of the room, try to discover how lightly you can kick in order to get up. That means, I think that it is better to not get up than to kick too hard and flip over. This will force you to work from control and will also make you far more mindful of your process. If you do flip/fall, try to keep your collarbones broad and your gaze up/forward to keep your head above the strap. And keep the strap down near the elbows, rather than up on the triceps in order to keep it away from your face. 🙏
@@YOGAthletica Thanks so much for replying so quickly! I love your perspective on this -- that by learning how to almost 'step' up into pincha rather than kicking up, and even then just using the gentlest of momentum, there's control at every stage. Thanks again and stay wonderful :)
@@marsiesgal i hope that helps...and helps to keep you safe. :)
Trying this tomorrow 💪🏽💪🏽
let me know how it goes! :)
Hi I just want to ask that I'm 16 about to be 17 in 8 days and I've never done nothing like this but I would love to learn. I have been scared to try it and I would like to learn how to do a split and be able to hold my head in the floor and feet in the ear . I love your videos is been so helpful
happy (almost) birthday, yansi! (it's almost my birthday, too!)
if you want to learn the splits, check out yoga splits (hanumanasana)! with shana meyerson of YOGAthletica.
and it sounds like you want to learn headstand (?)...a little different than this video. you can get instruction here: yoga headstand basics instruction - shana meyerson yogathletica
remember to always practice in front of a wall if you are just learning to balance...so you don't fall and hurt yourself! :)
Excellent discussion of the elbow/forearm issue and probably most thorough tutorial to forearm balance on RUclips.
When I put my forearms in parallel and try to keep my wrists flat, even while standing and doing it against a wall, it is painful on the outside of the forearm/wrist. The hands just want to slip towards middle and wrists want to rotate outwards (raising off the wall/ground). Is this something that just needs more flexibility (at the elbow joint?). Or maybe it's because of a wrong shoulder position? The question is whether I should keep doing it (for conditioning) or whether I'm going to injure myself that way. :/
thank you so much! i really appreciate that!
did you try doing the balance with a block between your hands and a strap just above your elbows? those two things will keep your arms parallel and help to maintain the weight distribution.
once that position becomes second nature, you can ditch the block and strap.
also, what type of mat are you using? if you have a mat that bunches up when you move, it will be very hard to keep the arms in place. i recommend the manduka pro, as it will never bunch. otherwise, any mat that lies flat and stays flat.
when you are practicing, try rolling your forearm towards the thumb to help take the weight out of the outer wrist.
and i always start with my elbows a little closer than i ultimately want them, knowing that they will slide out...and that way they slide out to parallel. make sense?
hope that helps! :)
shana meyerson Thanks for replying!
The block does not help me (I have broad shoulders, so it seems too narrow to keep the forearms parallel), but with the strap I don't feel this issue so much.
I do it on a carpeted floor, so the mat is not an issue. Yes, the elbow trick you recommended works well. I must try the forearm roll yet.
So I guess it's just a matter of practice (I find the handstand more comfortable if harder to balance).
if the block is too narrow, you can use 1 1/2 blocks by taking one flat and one vertical next to it. just keep clear of your face. ;)
Dear Shana, you make it look so easy! I am a yoga teacher myself, however, I have been struggling with inversions for years now. I have hyperkyphosis, (my shoulders are rounded pretty much forwards) as well as scoliosis (my right shoulder is several centimetres lower than the left one), therefore I cannot seem to get my arms in the correct position beside my head (strength should hopefully be sufficient though, haha!). Judging from your experience - do I really finally have to accept that I just cannot do it? Or do you have any ideas what could make a change? If I really can't do it then it is okay - I have become a yoga teacher not despite but because of my own body issues and I encourage my students to accept, love and work with what they've got - but somehow I am not finished with this yet. I saw myself doing the scorpion in a dream and it felt so easy and natural, I still think that I have simply not tried the right approach yet. Any suggestions will be highly appreciated - much love from Germany to you!!!
Oh, boy, Angela. I am not a doctor and I have never seen your body or your practice, so I can only give you my personal opinion...which is that anyone can do anything with enough practice. Why? Because the integrity is in the effort. And even if you never nail the balance, I think it is always worth the work. True story: I used to have a student with ONE HAND who could do handstands! Because she absolutely believed she could. And she did! Not just once, but every time she tried. I don't know you, but I do believe in you. Keep working it! Sometimes poses take years and years to master--particularly when our bodies have certain idiosyncrasies that may not be ideal--but they are always worth the work. Let me know if you get it. I'd love to celebrate that with you!
@@YOGAthletica Thank you so much for your reply! Sometimes it is hard to not lose hope when I still cannot do myself what comes fairly easy to most of my students. I can explain, encourage and help - but not show it myself. I will keep on working on my shoulder flexibility (and on the fear of breaking my neck, haha - these movements feel so strange for my upper body!). As soon as I manage pincha mayurasana I will immediately let you know for sure!! ❤️❤️❤️
@@angelanagel4272 If you are interested, I do private lessons on Zoom...my remote students have the same breakthroughs as my in-person students in Los Angeles. 🤸🏻♂ I would love to help you out! Don't ever lose hope!
@@YOGAthletica Thank you very much for your offer, however, I think I will have to do a lot more work beforehand in order not to waste your time! Right the next day after my last comment I hurt my left shoulder - while sleeping!! Do I need to say more? I hope this is not my body trying to tell me something - haha...
@@angelanagel4272 i get all my best injuries sleeping! 🤣
Thankyou so much
Which posture is advisable to learn first Shana....pincha mayurasana or scorpion/ baby scorpion....?
Pincha first...it is the foundation for scorpion. 🙏💗
@@YOGAthletica thankyou Shana🙏🏻
I get pain in my elbows when I don't do this with my hands clasped :( any advice?
It could be that you are just not used to doing it with parallel arms...or it can be that you have a real injury that needs to be respected.
I have one student with a very serious elbow issue AND a shoulder that dislocates, so she needs to use clasped hands and that makes sense for her.
Parallel is classical alignment, but if you have to modify for your body, always do what keeps you safe.
Greetings
Firstly much appreciation for your excellent videos!!
I have been practising pincha for months. My balance is good and I am inching away from the wall. With a block and strap I am all fine and dandy but when I try it without props I start off with good arm position but by the time both legs are up my hand are practically overlapping. How can I transition to doing the pose without props but with good parallel arm form?
Thank you Shana xx
hi, abehampster. thanks for your note. :)
i was literally JUST talking about this 15 minutes ago with my last student!
here's the thing with props: there are times when your body needs props to complete a pose (such as using a block to reach the floor in triangle pose when you lack the flexibility), then there are the times when the props act as a crutch. very often, blocks and straps in pincha are more of a crutch than a necessity (which is why i really don't use them in this video).
the problem with crutches...we become dependent on them. and sometimes, learning to take away the props is like learning the pose from scratch again, because the dynamics are very different.
a few suggestions on staying parallel:
1. make sure you are working on a stable mat. (i recommend manduka pro...and you can get 10% off on their site with code YOGATHLETICA). you want a mat that is heavy enough that it never moves, scrunches, or bunches up beneath you.
2. make sure your collarbones stay broad, shoulders in the back and down position (back and up when you are upside down). when the shoulders roll forward, the arms tend toward internal rotation, the elbows splay and the hands collapse in.
3. start with your elbows a little bit more narrow than your hands. you know your elbows will roll out and your hands in, so this helps to bring you parallel when that happens.
4. really press into your forearms. the arms move when the forearms get lazy. keep them focused.
5. practice.
6. practice.
7. practice.
8. commit to doing this without the blocks and straps. unlearning and relearning are hard processes and can take some time. commit to not backtracking to old habits and work intently on building new ones.
hope that helps!
let me know how it goes. :)
Thank you so much Shana. I really appreciate that you took the time to give such an in-depth response!
I think that you are absolutely right about the props. I will put them to one side and get on with doing without as you suggest.
Much love to you. :-)
much love back. :D
I can do it wit the wall ...but yet scared to try without the wall .. will try this surely tho
All great! We come off the wall when we are ready. No rush! Enjoy the journey! 💗💗💗
It looks so simple but I’m having a tough time. My elbows dig into the Matt n hurts, is it normal or I'm doing something wrong?
Jane Fonda make sure to even out the weight between your hands and your elbows, so your whole forearm is pressing equally into the mat. Also, make sure you are using a quality yoga mat and not just a generic exercise mat. I recommend the Manduka Pro...it’s the only mat I will use. And it makes a big difference!
I have done with wall ... I am not able to do with out wall ...
keep practicing and eventually you will feel comfortable in the middle of the room. ❤️❤️❤️❤️
still working on this. in pincha, my back always drop like a banana back, going to like hollowback, and then fall, haha! very hard to control the legs going up and straight. practice it again tonight, wish me luck! haha :D
glovenny good luck! have you seen my "secret to all of yoga" video? it should help with the arch (ruclips.net/video/8fI1o8U6qMA/видео.html).
also, if you are using the wall, get very close--like fingertips at the wall--because there is no way to get to the wall without a fairly significant backbend. the closer the better. :)
Thank you for this video! I really enjoyed it a lot :) You are so good at explaining. Going to try this NOW :)
Lisa's Lab so glad it made sense and helped! :)
check out my other videos, too, so you can learn and enjoy some more. ;)
shana meyerson Thank you! :)
Hi Shana,
It's been a month since I have been trying to get into this asana and I am still struggling to find my balance.
I have realised that kicking up against the wall is making me lose my hold on the core which is why I am not really a fan of using a wall as it prevents core engagement and builds wrong muscle memory. But going up without it seems like a huge task and I just can't seem to get into it. What could I be doing wrong and how can I find my balance? Should I continue using the wall?
Please suggest.
hi ityka. i am also a much bigger fan of working in the center of the room. but, more than anything, i am a fan of staying safe.
if you think you are able to work away from the wall, a few suggestions:
1. you can actually just work further from the wall, so it doesn't catch you on a normal kick-up, only if you fall.
2. (my favorite) you can work in front of your bed, so balance is completely up to you and if you fall, it doesn't hurt.
3. work in the middle of the room, but always be thinking "what is the least amount of kick i need to get into this pose". it is better to work incrementally and safely and not get up than it is to put in too much momentum and flip over.
also, when you do work with the wall, don't think about kicking to the wall. think about kicking up to balance and just having the wall behind you as a safety net, rather than a goal. :)
@@YOGAthletica Thank you for responding Shana ! :)
I think I need to practice hopping up gently to have more control. I still might be kicking too hard .Thank you for your suggestions !🙏 I will work on it.
@@itykabandta2281 you know what helps a lot???
ruclips.net/video/uWRI6PALbAc/видео.html
here's why: yogathletica.com/the-one-yoga-pose-you-never-suspected-would-revolutionize-your-handstands-forever-2/
@@YOGAthletica I will try it ! Thanks for sharing ! 🙏😇🕉️
Thank you for your videos:)
Would you recommend learning a handstand , before the forearm balance.
not really...they are very different poses and both can be learned at the same time. :D
I can't get my legs up it is hard. ...it's easy to get frustrated. how long will it take me to master a handstand.
that's a question i really can't answer, as everyone is different. if you are brand new and uncomfortable in this pose, be sure to practice in front of a wall. that will give you more confidence in your kick-ups. if you truly feel like you are getting nowhere, try to find a teacher who can spot you going up, so you can get the feel for what the kick-up and alignment feel like and you can do them more efficiently...
thank u so helpful😙
you're so welcome! :D
Wow thanks.
+Jennifer Pivovar you're welcome!
hey I just wanted to ask that I'm 16 about to be 17 in 8 days I would love to be able to do a split and be able to leave my head in the floor and my feet in the air I have never done something Like this but I would love to try , I have watched your videos and they are helpful. I also weight about 97 pounds so I'm guess would it make it easier to balance my self
if you are lighter, it does take less muscle to hold you up.
but balance still relies more than anything on alignment. when everything aligns, balance becomes easy no matter what your size. :)
love you Shana
d3bstar thank you! ☺️💗🙏
❤️❤️❤️
🙏🙏
How do you lift your legs o: , I can't lift them it feel like they're to heavy :/
+Amal Jedusor - Deiku
the closer your feet are to your elbows, the easier it will be to lift your legs.
make sure to walk in as close as possible, even if you have to bend your knees a little...
and, keep your shoulders back, more or less over your elbows. :)
Yeah :/ the problem is that I can't approach them from my elbows, it's hurting my harmstring too much. ( I can't even touch my feet with my hands when I'm standing ). I'll try to get more flexible and try again.
Amal Jedusor - Deiku yeah...hamstring play into sooooo many yoga poses. definitely worth stretching them every day!
🙌🏻✨🙌🏻gracias
🙏💗🙏
omgosh, thank you!
you are so welcome! glad it helped!
Yay I can finally lift both my legs up (with wall assistance!) Thank you!!! Now my problem is I cannot seem to balance without the wall haha! Are there any tips? Does this mean Im not yet strong?
+nina capila
congratulations!
balance comes with practice. it's hard for me to tell you why you aren't balancing without seeing you, as you can fall for many reasons.
what direction are you falling in? are you falling backwards? back onto your feet? sideways?
if you can post a video, i can look at it and give you some feedback.
but keep practicing. everything comes in time! :)
+shana meyerson +shana meyerson Hi Shana thank you so much for taking the time to reply to me with details! Aww this is truly appreciated! I fall back on my feet :( I still need the wall as I cannot seem to have the "hang time". I will post a video and link it here :)
nina capila make sure your hips are getting all the way over your shoulders. that is key!
+shana meyerson Thank you so much! I will certainly keep this in mind. Again thank you very much for your time!
"if you can lick the floor, you're too low - even if you're Gene Simmons" lol!
+Shell Bell
:D
(gene simmons MIGHT be the exception).
I heard that too, she is funny
great. ..
thank you!
my problem is flexibility, how do you become more flexible?
you mean besides stretching every day? ;)
be sure that stretching is part of your daily routine, Rebekah Nickole. people who work out really hard and people who never work out will both suffer from the same tightness if they don't make stretching a very important part of their routine...
shana meyerson just any kinds of stretches? I like to do the ones you do in the beginning of your videos, but what kind of specific stretches can I do to improve my flexibility?
i have a channel of full-length classes coming soon...be sure to sign up for my email list at www.yogathletica.com to find out about that. every class will have a lot of stretches, warm ups and cool downs.
different stretches do different things. you want a combination of forward bends, backbends and twists...plus hip openers, shoulder openers...quad stretches and more...it's a pretty broad topic and it's hard for me to narrow that down in one comment.
i do have a hip openers video (ruclips.net/video/DSzyn87J5-I/видео.html) and a splits video (ruclips.net/video/uWRI6PALbAc/видео.html), both great for making kick-ups easier for inversions...
shana meyerson thank you so much!!! I'll sign up now :))
🙏❣️
❤️❤️❤️
I tell another method. do headstand. then change the hands like pincha mayurasana. lift the head slowly with the support of the arms. when you are master of headstand this pose can do easily.
that is another way to do it, for sure. i have a video on that, too at ruclips.net/video/kg-iqggvn34/видео.html .
Fun Fact , for me Handstand is easier than Elbow stand 😀
fun fact! wow! 🤗
U r funny! Yet the guide is loud and clear.
+Jessie Voo Lee Ha thanks! i love to smile and laugh through my yoga. glad it helps. :)
Sorry no dice. There is NO jumping in any yoga pose.
I've taught Yoga for well over 29 + years and in this Feathered Peacock you go into from Salamba Shirsasana (supported Headstand) to Vrichikasana (Scorpion) and then when you've got both down very nicely, then you go into Feathered Peacock.
You develop shoulder and upper body strength by doing many Dolphins until you can master Headstand, then staying in Headstand and from Headstand gently drop the legs back, move the forearms parallel spread fingers and then lift the head up, eventually staightening legs in Peacock!
I'm very familiar with Iyengar, Ashtanga and all of Krishnamacharya's, Baron Baptiste, White Lotus Yoga legacies etc.
Sivananda Yoga is the absolute best in teaching and doing inversions.(or for that matter doing Hatha Yoga)
They do it with many rounds of Kapalabhati and Anuloma Viloma, then Savasana, then 6-8 rounds of Sun Salutations (Vishnudevananda Style) then lying down double leg lifts then Headstand, and Headstand is held for quite long. The idea is that most yoga styles leave the inversions till the end of the class when one is tired. In Sivananda Yoga one does it right at the beginning of the class when ONE IS FRESH and NOT tired. LOT OF EMPHASIS is on Relaxation between poses and relaxed breathing. Iyengar almost NEVER focuses on it...duhh, and Pathabi Jois' Yoga is a circus performance that Swami Krishnamacharya learned from British Gymnasts at the Maharajah Of Mysore's palace in Kerala, South India. Anne Cushman interviewed the Maharajah and he gave her first hand info on Ashtanga. I have the Yoga Journal article.
I grew up in Calcutta, India
If you're jumping then STOP do not get into ANY inversions. This is inviting people for getting injured!
Patience is the Mother of Virtue, Consistent regular practice and you will be an expert in the Inversion series, THE most important of all yoga poses.
thank you for sharing your opinion. your judgements are your own and are not absolute. there is no such thing as one correct way to do yoga, one correct sequence, or one correct way to do a pose. there are thousands of years of lineage and not only do different schools interpret asanas in different ways, but there is also an evolution to the practice itself.
Am not a normally proportioned human
😂i hope you rocked it anyway! 😉
Still did
@@Toca_boca4life978 yay! 😀
Thanks
I'm not a normal proportional individual
🤣 normal is overrated! 😅
You are not a woman but a Goddess!
Sanam Gilhotra 😭 thank you! 🙏
@@YOGAthletica since i regard you as my Goddess,please permit me to worship You and send me Your blessings!
I happily accept your blessings, but I am just a normal person. Please, save the worship for your God. 🙏💗🙏
da klass
@8:51
Lighting needs to be improved.
I try my best. 🙏