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1 Boskykloof Road Hout Bay Cape Town
cell 072 290 9203
catherine@ wellnessconnection.co.za

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Repost from @yogasouthafrica using @RepostRegramAp

Repost from @yogasouthafrica using @RepostRegramApp - Online 200 hour Yoga Alliance Approved Teacher Training with @wellnessconnectionyoga 🤸🏽‍♀️⁠
17 July – 30 August⁠
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This online trainings offers the same high standard as training in person... except you can be in your PJs. And you can get super creative with home furniture as props! ⁣ Improve your practice, get stronger and more flexible, explore many different yoga styles and have a lot of fun ⁣.⁠
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These courses are done ⁣Part time through Live sessions (recorded to keep things flexible), classes, workshops, lectures and one on one help.⁠
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Fridays 5-8pm, Saturdays and Sundays 10-6pm. Plus one on one work during the weeks. All work is recorded. ⁠
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COST: Our policy is to keep the cost of training as low as we can to allow more accessibility. R15,000 in full. ⁠
A deposit of R3,500 secures your place.⁠
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Payment plans available. For bookings, contact catherine@wellnessconnection.co.za⁠
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#yogateacher #yoga #yogaSouthAfrica #yogateachers #onlineyogatraining #onlineyogayoga #yogainspiration #yogaincapetown #yogaeverywhere #yogaeverydamnday #capetownyoga #yogateachertraining #yogaalliance #ryt200 #advancedyoga #yogainspiration #yogi

⁣ ⁣2 versions of Handstand Lotus using Hip Fle

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⁣2 versions of Handstand Lotus using Hip Flexion (bending at the hip) or Hip Extension (taking the hip behind us) - see which one works for you ⁣
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⁣If you are comfortable in handstand but not Lotus move into a cradle 4 leg and then a normal ‘cross seated position’ - kind of like an upside down Sukhasana ⁣
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⁣Tip: Slidy pants help!!! ⁣
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⁣Version 1: Hip Flexion help ⁣
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⁣Handstand at the wall⁣
⁣Bend your legs ⁣
⁣Take one leg out, bend it and place on your thigh⁣
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⁣Tip:!!! We now need to bend at the knee and hip (hip flexion) to slide your foot further towards a half lotus ⁣
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⁣Tip:!!! In Version 1 of Lotus in Handstand bend your hip only little (hip flexion) because you are trying to balance and the weight will make you fall out ⁣
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⁣Tip:!!!Focus on keeping the leg in as much external rotation (lotus leg out to the side) as possible ⁣
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⁣Tip!!! Draw your first lotus knee back to the wall as far as you can - this makes it easier to wriggle the other foot to a cross seated or lotus position ⁣
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⁣Version 2: Hip Extension help ⁣
⁣Keeping your leg straight take it back behind your pelvis (hip extension) - you can use the wall too if you need help.⁣
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⁣Then wriggle your first lotus leg down your thigh ⁣
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⁣In this version we then bend the other leg but only out to the side (hip external rotation) because if we bend it straight in front (hip flexion) the weight of the leg will pull us out of the balance, even more so than in Version 1

#handstandlotuslegs
#lotusinhandstand
#yogasouthafrica

⁣ ⁣Headless Headstand Lotus⁣ ⁣ ⁣ ⁣You

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⁣Headless Headstand Lotus⁣
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⁣You can play with this movement if lotus isn’t your friend - just move into a cradle 4 leg and then a normal ‘cross seated position’ - kind of like an upside down Sukhasana ⁣
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⁣Tip: Slidy pants help!!! ⁣
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⁣Headless Headstand at the wall⁣
⁣Bend your legs ⁣
⁣Take one leg out, bend it and place on your thigh (hip external rotation) ⁣
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⁣Tip:!!! Be on the tiptoes of the wall leg and bend at the knee and hip (hip flexion) to help to slide your first lotus foot down further ⁣
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⁣BUT less bending at the hip (hip flexion) than you were doing when you were in the legs up the wall variation because you are trying to balance and the weight of your leg going too far forward will pull you out of balance. ⁣
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⁣Tip!!! Then draw your lotus leg knee back to the wall as far you can - this makes it easier to wriggle the other foot to a cross seated or lotus position
#headstandpractice
#headstandvariation

⁣ ⁣2 legs Lotus Upside Down⁣ ⁣ ⁣ ⁣You

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⁣2 legs Lotus Upside Down⁣
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⁣You can play with this movement even if lotus isn’t your friend - just move into a cradle 4 leg and then a normal ‘cross seated position’ - kind of like an upside down Sukhasana ⁣
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⁣Tip: Slidy pants help!!! ⁣
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⁣Start with your legs up the wall⁣
⁣Lift your pelvis up ⁣
⁣Bend your legs ⁣
⁣Take one leg out, bend it and place on your thigh (hip external rotation) ⁣
⁣Drop your pelvis to the floor ⁣
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⁣Tip:!!! Use the bending of the wall leg at the knee and hip (hip flexion) to slide your foot further towards a half lotus ⁣
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⁣Tip!!! Then draw your lotus leg knee back as close to the wall as you can - this makes it easier to wriggle the other foot to a cross seated or lotus position
#padmasana
#padmasanavariation

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⁣Progressive series Lotus Upside Down.⁣
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⁣Lotus upside down can be easier than when we try it on the floor. We need to break down the movement needs of the post then we need to look at the individual in the pose. ⁣
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⁣Lotus requires a good amount of hip external rotation range (taking our leg out to the side) and knee flexion (bending our knees). Normally, when seated we use our hands to attempt to pull on legs into the lotus shape. For some this is fine, for others not so much.⁣
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⁣Getting in to lotus upside down takes out the pulling of the leg and adds some lovely skill work too. ⁣
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⁣You can even play with this movement if lotus isn’t your friend - just move into a cradle 4 leg and then a normal ‘cross seated position’ - kind of like an upside down Sukhasana ⁣
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⁣Start with your legs up the wall⁣
⁣Lift your pelvis up ⁣
⁣Bend your legs ⁣
⁣Take one leg out, bend it and place on your thigh (hip external rotation) ⁣
⁣Drop your pelvis ⁣
⁣And use the bending of the wall leg at the hip (hip flexion) and knee to help to slide your foot further towards a half lotus ⁣

#lotuspose
#lotusinheadstand ⁣

⁣ ⁣Handstand press momentum needs. ⁣ ⁣Plus

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⁣Handstand press momentum needs. ⁣
⁣Plus PUSH action. ⁣
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⁣When I learned to handstand press I didn’t understand that momentum was my friend and without it I needed to be much much much stronger. ⁣
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⁣But too much momentum led to face smashing against the wall especially with too little strength⁣
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⁣A fine balance was needed. ⁣
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⁣The momentum required is not a jump o but rather a smooth roll forward without stopping. ⁣
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⁣As I straighten my arms I come up high onto my toes, which with hip compression (tummy to thigh) helps move my pelvis as close to in line with my shoulders as I can. ⁣
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⁣But if I do this but then STOP here even for a second, the strength required to lift my legs is so much more. It makes it much much harder harder. ⁣
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⁣I have to continue using the momentum as I PUSH into my hands.⁣
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⁣The push lifts my legs at the right time - the legs are locked - I don’t kick or jump up- they float up out to the side.⁣
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⁣Use the wall or a bolster to help you understand the momentum needed. ⁣
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⁣No momentum first. ⁣
⁣Lean forward and STOP then PUSH⁣
⁣So much harder! ⁣
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⁣Then lean forward and PUSH as you come up high on your toes.
#handstandseveryday
#handstandstraddle

⁣ ⁣Putting the pieces together for Handstand P

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⁣Putting the pieces together for Handstand Press. PUSH action. ⁣
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⁣This is so much harder than it looks. My friend and teacher @inverted_g taught me this move and it took a lot of wall push holds to build up the strength to float my feet a little.⁣
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⁣As I straighten my arms I come up high onto my toes, which with hip compression (tummy to thigh) helps move my pelvis as close to in line with my shoulders as I can. ⁣
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⁣And PUSH with all my might into my hands.⁣
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⁣The push lifts my legs - the legs are locked - I don’t kick or jump up- they float up - just a bit. ⁣ ⁣ #handstandpresspractice
#handstandpresspractice

Playing with increasing momentum here. Straddle p

Playing with increasing momentum here.
Straddle press jump up.
Start with a little jump
Then a bit bigger
Then even bigger still
Then really jump up

Wide legs moving out to the side - shoot them out
Have fun
Let me know how yours goes.
#handstandjump
#howtojumphigher

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⁣Playing with reduction in momentum here. ⁣
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⁣Straddle press push strength!!⁣
⁣This is so hard!!!!⁣
⁣Try to slow the move to 60 seconds from top to bottom!⁣
⁣Push hard! ⁣
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⁣You need to be as far away from the wall as your hamstrings dictate.⁣
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⁣You can see the hardest part is the bottom bit when all the load is below. My arms bend! Which means I need to work harder and build up more strength.⁣
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⁣Let me know how yours goes. ⁣

#handstandpressdrills
#nopressurepress ⁣

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