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etimes you have to
in in order to move up. Carpente
Urdhva Dhanurasana (Upward Bo
Pose) is a good example: Practiti
often push their groins up becau
makes them feel like they are get
higher, but this can cause the glu
to grip, forcing the sacrum up an
putting pressure on the lumbar s
“ For any backbend, you may ha
to engage your glutes to get off t
floor, but then it’s helpful to turn
t your g
ftenou
practice and when you’re off the
mat, says Crandell. To lengthen
the sides of your body in poses
where this can be challenging—
such as in Utthita Parsvakonasana
(Extended Side Angle Pose) and
Vasisthasana (Side Plank Pose)—
imagine you’re stretching from the
tips of your toes to the crown of
your head, which will lengthen your
torso on either side, says Crandell.MICROBEND THE KNEE
Though this cue can be somewhat controversial
(how micro is the bend, after all?), Amy Ippoliti,
co-founder of 9o Monkeys, an online resource centre for
yoga teachers, suggests thinking of it this way: “You are
trying to ever-so-slightly soften and bend your knee, and
at the same time, putting some effort into straightening your
leg,” she says. This cue is especially relevant for those who
have a tendency to hyperextend (over-straighten) their knees, which can cause
unnecessary wear and tear over time. “Creating these two opposing actions
in your knee brings balanced strength to all the intricate muscles of your lower
leg,” Ippoliti says.It may be tempting, but don’t do
this—especially if you’re in a crowded
class: Kicking up into inversions can
harm both your practice and those
around you if you topple over. “When
ck into an inversion like Handstand, you’re using
entum rather than control, whereas you should be
ng on moving with precision,” says Crow. What’s
kicking reinforces the notion that the final posture
e important than the steps it takes to get there. To
atience and precision when practicing Handstand,
ecommends starting with your hands a few feet
he wall and walking your legs up the wall so your
nd legs make an ‘L’ shape. When you’re ready,
away from the wall, and place your hands on the
Raise and extend one leg, then use your standing
ightly bounce (not kick) up. This will allow for
ontrol and muscle engagement, enabling you to
p the strength to do Handstand in the middle of
m.Jumpback
What does it take to master the
pickup-jumpback to Chaturanga
Dandasana? Practicing Lolasana
(Pendant Pose), says Crow, which trains key
muscles for the movement: Stand on your
shins, each hand on a block outside of each
shin. Press your palms fi rmly into the blocks
and straighten your elbows. Round your back, pull
your navel toward your spine, and bring your thighsinner
rotatio
Kick up into
handstand
LENGTHEN
THE SIDES OF
YOUR BODYPHOTOS: JASPER JOHAL; CHRIS FANNING/ ABZEE/ISTOCKPHOTO.COMOPPOSIT PAGE: STUDIO FIRMA/STOCKSY; ABZEE; ILBUSCA/ISTOCKPHOTO.COM