"Hi, I'm Lin." "And I'm Leo. Welcome back to our channel." "And today we're going to
be practicing Paripurna Navasana, so quite a lot of abdominal strength required for this
pose." "Okay, yes ...[Laughter] and I have to say this is not my favourite pose! And
Lin is going to be showing the classic version of it - thank goodness!" [Laughter] "So what's
really key here is to understand how to sit firstly so if you're new to yoga then this
is the first stage - you can see that I'm moving the buttock flesh away from the bone.
We have to see that there's tremendous length from the inner thighs, and this is what you gain from
practicing lots of standing poses. So that the inner groins lift into the body and help
you to understand the direction of the abdomen in this pose. So when you come into Paripurna
Navasana, you sit very nicely, lifting out of the pelvis. So we have to see that the
abdomen at this stage starts to understand how to move back towards the spine. When we come
back you've still got to encourage this action to the spine. So you have to imagine that
from the inner ankles all the way up through the centre of the thighs, you're lifting;
all the way through the centre of the body. This is quite challenging because then we
have to pick up the legs. Now why it's so important to learn Dandasana, that basic seated
position, is so that the legs are active and really long. You increase that measurement
of the inner lining of the legs. So when you come up, you go back slightly, lift through
the abdomen, and then lift the legs up. And then if you can, you bring the arms into this
position. You are still working so strongly on those legs, through the abdomen and being
in your Boat Pose. and then releasing down. So some of the problems in this pose are holding
it! Holding it up! [Laughter] I do remember that when I first started this, I used to
just roll back all the time. And also the cramps in the legs, so if you get cramp in
your thighs, this is part of the process till you really get those muscles nice and long.
So Leo's now going to demonstrate a way, how you can start being in the pose with a little
bit of support." "Yes, just as a, to continue what Lin was saying about rolling back, just
make sure if you practice this pose freestanding, that you don't have anything behind you, bricks
or anything like that. Because if you're going to fall anywhere, you'll fall backwards. So
make sure you're clear. But it's not a problem with this." "This is a lovely way of practicing.
And it will give you that opportunity to get the direction we were talking about." "So,
this is a long belt and you would need a long yoga belt for this. So I'm giving the same
actions that Lin had in her Dandasana. I'm just leaning back and bending the legs slightly
and then you can stretch them out. You can see this belt here is actually under the armpits.
It's not round my waist. And, I have to say, it's a bit like being in an armchair!" [Laughter].
"But it does give you the shape so that actually it gives you the framework to then work inside."
"Absolutely." "To get that little bit more of a lift." "So you can't just sit here as
though you are in an armchair. You do have to actually get all of these actions of leg
bones drawing back, the abdomen moving back towards the spine, the back ribs moving in,
the chest lifting, and the arms extending forwards. And again this action of the inner
thighs extending towards the inner heels. But I can talk much more easily than Lin could
in hers because it's nowhere near as demanding as the classic action." "So if you find Paripurna
Navasana really challenging, you can come into it with the belt or have a go at the
classic pose.' "So, thank you for joining us today, we hope you enjoyed practicing Paripurna
Navasana with us." "Yes, and if at first it's not happening, then do practice. Practice will
help you to become a little more stable in the pose." "Absolutely. And we will be joining
these poses together in a led practice. So have a look at that if you haven't done so
already." "Yes. Namaste." "Namaste."