Interlocking Poses for Deep Stretches Video

Patrick and Masayo introduce the world of Bound Poses, that is, poses that use interlocking body parts to take the stretch deeper. Many people don't know where to start with these kind of poses, so we hope this helps!
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Hi I am Patrick and on the screen is Masayo Myesawa, one of our teachers from yoga garden. Today we are talking about Bound Poses. What exactly is a bound pose? Well, we are defining it as a pose in which the power is coming from internal locked forces rather than an external support. It gives you this kind of thing in architecture or all the way down into your own DNA; lots of things uses internal structure but unfortunately many people are put off bound poses because they think it's something like this, the twisted up pretzel way contortion. In fact, bound poses are a very healthy and necessary part of your practice. And here is the reason why? You can imagine that your muscle fibers are something like this towel which Masayo is cleaning the studio with. You can see that after a few wipes, it has got some junk and nasty stuff accumulated on it, how would you get it out? Well, obviously you put it in some water, grab that by both ends and wring it out. This same thing seems to be happening in our bound poses. We're taking the pose and using force at the extremities of it, stretching out, releasing and unlocking part in between, it's kind of a detox, just like you clean out your rag and refresh it, you can clean out your body. So enough talk which actually get to some poses. Probably the most recognizable bound pose is this one, Cow face. As you breathe in, lift the arms up, and as you breathe out, bring the hands together, and using the small finger muscles, pull the arms towards each other. This is going to release your shoulders tilt towards in the sides of the back. Now one of thing that I am going to is talk about correct hand position and bound poses. But I see lot of the time, they are something like this. The student can rarely get their fingers so they kind of get a kind of clog or hook thing going on, they are holding on by the skin in their teeth. This isn't really healthy for the finger muscles and the poses don't feel that good. As much as possible, get a grip on all four fingers and pull collectively. If you are flexible, you can move down to a palm on palm or wrist grip. And if you are not flexible, you can always use a strap. If you can use a strap that's fine. But you're going to make sure that you are still working deeper into the pose, working your hands down step by step along the strap. This is the only way you will get better and one day, say good bye to the strap, and maybe went to the hand positions. Any time you are doing a bound pose, you are not forcing it deeper, you are just using the hands or the foot, where the extra stability in that last 5 % of pressure which will really clean up the muscles. Up next is a pose that everybody loves to hate, Bow Pose. Most of the power in this pose is coming from your core and from your back muscles, but the arms provide that little bit of stability. And like I said before, that last 5 % which will really give you the back pain. What I am going to talk about today is Side Bow, which I don't see so much. Now this is a great variation because you don't need so much power to maintain the pose. Put your head relax on to the floor, and your arms again do most of the work here, resulting in a gentle back pain and a nice stress down inside of the body. Breathe evenly, and when you got enough, roll back to center. Next step, from standing, wrap one leg around the other, if you are tight, you can just do this version but if you are flexible you can quickly wrap the toe around the floor. Bring the hands to pair, positioning either on the thumb or all the way into the palms. And you will find yourself an eagle pose. Once you've got your hands in the nice sort, you can start to lift the elbows while simultaneously sitting down. This is going to give you the feeling of wringing your body out just like that guy. The challenge of the pose is to maintain your balance and composer as you feel the strong internal forces working on your body. Keep your breath even, your gaze steady

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