For those of you who've shared my recent struggles with arm balances & overworking my body, I thought I'd share this with ya...

I've taken a bit of a break and rested my body for a few days - not exactly NO exercise, but have given my muscles a rest - and the payoff was definitely worth it! 

The first time I tried the "Strength & Balance" sequence of my fave dvd, I was pathetically weak.  Did quite well with the "balance" but the strength... ugh.  I couldn't do most of the arm balances & fell a LOT.  I was very discouraged.  Well, I waited a few days & tried it again.  I still fell some, but was able to hold the poses longer and steadier.

Today I did it for the third time, and while I still am nowhere near crane pose (that is my dream! LOL) I was able to do a side arm balance with my arm in the air & actually hold it for a good long while - even though I didn't make it as long as the guy on the dvd.  Yet I felt very proud of this progress!

Little by little!  My thanks to those of you who have encouraged me, and to those of you who are discouraged, I tell you - don't give up!

Hugs,

Echo

Here's a picture of Chataranga Dandasana:

From the plank position slowly lower the body down towards the floor and squeeze the elbows in towards the ribcage. Keep the navel pulled in towards the spine and lift the pelvic floor muscles. Gently tuck the chin in and lengthen the cervical spine. Spread the fingers and thumbs and keep the shoulders away from the ears. Maintain this posture an inch off the floor for 5 to 10 breaths.
Side Note:
Strengthens the wrists, shoulders, abdominals, lower back and thighs. Tones internal organs and increases lung capacity while increasing the heat in the body. Increases isometric strength in the deltoid muscles.

and a variation if it's too difficult initially:

 Beginner Chataranga Dandasana.

OOOOH!!!!!  I'm impressed!!!  Go tourist!   I've seen this & imagine it will be a while before I can do this one either... but for now the crane pose is my little dream

Namaste!
Echo

I will certainly give it a try!

Isn't it odd - crane pose is in the "beginner" section of my dvd, but chataranga is in the "intermediate"... of course, I suppose it depends what you're combining all these poses with?

This is the crane pose I'm referring to...

BTW, I got this pic from Yoga Journal, and this is (a partial version of) what they have to say about it:

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Bakasana (Crane Pose)

A compact arm balance, Crane Pose tones and strengthens the abdominal organs and arms.

(bahk-AHS-anna)
baka = crane

Benefits

• Strengthens arms and wrists
• Stretches the upper back
• Strengthens the abdominal muscles
• Opens the groins
• Tones the abdominal organs

Contraindications/Cautions

• Carpal tunnel syndrome
• Pregnancy

Preparatory Poses

• Adho Mukha Svanasana
• Baddha Konasana
• Balasana
• Plank Pose
• Virasana

Subsequent Poses

• Adho Mukha Svanasana
• Chaturanga Dandasana
• Plank Pose

Beginners Tip

Beginners tend to move into this pose by lifting their buttocks high away from their heels. In Bakasana try to keep yourself tucked tight, with the heels and buttocks close together. When you are ready to take the feet off the floor, push the upper arms against the shins and draw your inner groins deep into the pelvis to help you with the lift.

Deepen the Pose

The full pose sometimes causes varying degrees of pain in the wrists. Instead of spreading the fingers on the floor, curl them slightly. This should take some of the pressure off the wrists.

Partnering

A partner can help you learn to balance in Bakasana, especially if you are reluctant to lean forward and take your feet off the floor. Squat in the ready position, hands on the floor, up on the balls of your feet. Have the partner stand in front of you. As you lean forward he/she will support your shoulders with his/her hands, to prevent you from toppling forward onto your face or head. Stay for a few breaths, getting a taste for the balanced position, yet secure in the hands of your partner.

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I found it interesting that they list Chataranga AND Plank pose as SUBSEQUENT!  I do plank BEFORE crane... but I suppose the order is not rigid with power yoga?  (I believe I read somewhere that the order is rigid with ashtanga... but I could be wrong - I frequently am! )

I notice they mention the wrists - I may have to try their suggestion on that.  Also I think my own fear of falling & smashing my face is holding me back & I need to somehow work on that.

If anyone would like to read the whole article the address is: http://www.yogajournal.com/poses/468_1.cfm

Namaste!
Echo

CGG - 2005-04-10 12:42 AM Oh wow, you are referring to Bakasana! A begining pose? That's so odd. Man I'd hate to see the intermediate and advanced tapes!

I've peeked at them - and definitely WON'T be going there for a long, long while!  LOL