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Iyengar 101: A Stability-Building Countdown to Handstand

Use this mini sequence—from Down Dog to Half Moon Pose—as a fun moving meditation to find core and leg stability that may help you balance, even momentarily, in Handstand.

CARRIE OWERKO

JAN 31, 2017

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Building strength and balance in yoga doesn’t always have to feel like work. I use this dynamic, mini sequence—from Down Dog (Adho Mukha Svanasana) to Half Moon Pose (Ardha Chandrasana)—as a fun moving meditation to find core and leg stability. As you practice, pay attention to how many parts of your body are touching the ground at any given time. Learn to link the awareness of your base, or the part of you that is touching the ground, with the various parts of you that are suspended or flying through space. This playful dance of attention can bring both stability and lightness to your practice, especially to the posture Half Moon.

As you practice, observe how, as your base gets smaller (as in one or two points), the balance challenge increases. See if you can pause, even momentarily, in Half Moon Pose or Handstand, using the strength of your core to keep you stable. Keep watching your base, and start to thread your awareness from your base through the rest of your body. Then explore how you are using your breath. Try the movements while inhaling, then while exhaling. Observe how the breath influences your base and your ability to balance.

Remember, it’s not necessary to jump high in this sequence or to jump at all. You can even try stepping through these movements with a sense of lightness and buoyancy, as if you were jumping.

"Think light, feel light." —BKS Iyengar

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About Our Expert
Carrie Owerko is a Senior Intermediate Iyengar teacher based in New York City. She continues her studies with the Iyengar family by traveling to India on a regular basis, as well as by continuous in-depth studies with her yoga teacher, Patricia Walden. Before studying yoga, Carrie earned a BFA in dance and theater and became a Certified Movement Analyst. Curiosity, openness, and affection are of utmost importance in her approach to Iyengar Yoga, as is the integration of science, yoga philosophy, and poetic imagination. Most importantly, she loves to explore the relationship of discipline and playfulness and is a firm believer in the power of controlled folly. Learn more at carrieowerko.com

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IYENGAR 101

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 CARRIE OWERKO