- Keep Pelvis Over Hands
- Use Hands to Feel Center of Gravity
- Positioning Pelvis so that Spine is Vertical
- Jumping Back from Bakasana
- Video Enlarged
If we pull up into a half handstand from a forward bend we can then reach our upper body forwards as we bend our elbows so that as our legs go back we keep our center over our hands. We can then gently land in Chatarunga Dandasana because we are balanced.
Keep Pelvis Over Hands
If you look at the pictures you can see that my pelvis stays over my hands until the very last instance when I then move it back. When jumping the longer we can keep our pelvis over our hands the longer we can stay balanced and the softer we can land.
Use Hands to Feel Center of Gravity
So that we know that our center is over our hands we can use our hands to feel where our center is. Whether jumping forwards (from down dog) or backwards (to chatarunga), to float, we have to feel where our balance point is and keep it over our hands.
Key elements in doing this are using the hands to feel where our center is as well as using them to help control our relationship with the earth. We can also use our shoulders to help position our center relative to our hands. As for our center, we can consider our pelvis and legs as one unit which we then have to balance on top of our shoulders and hands. If we move our pelvis relative to our hands then our center of gravity moves with it.
While in this video I do lift up with the legs bent, the same principles apply if lifting the legs with the knees straight. We can use our hands to feel where our center is. We can then use our shoulders to position our upper body and we can move the pelvis to orient the upper body so that we are balanced.
Position Pelvis So that Spine is Vertical
When pulling up, once we have our shoulders ahead of our hands, we can focus on pulling our pelvis forwards so that it is over our hands. If we go even further we can get it over our shoulders (not shown.) In this position we may find it easier to find our balance and keep it. From there we can then easily stay balanced as we bend the elbows and then reach the legs back while reaching the chest forwards.
Although I don’t do this in the video, pulling the pelvis over the shoulders once the feet are up gives a longer hang time. It isn’t necessary but it is an option.
Jumping Back from Bakasana
As a way of practicing this feeling, you can try jumping back from Bakasana into Chataranga. This isn’t shown in the video but the feeling is similar. While in Bakasana you can lift your knees off of your arms, reach your chest forwards and your legs back at the same time.
Keep your center over your hands while doing this so that you stay balanced for as long as possible.