yogalila

Yoga of Integration is Legal: Short (and I mean short) Practices for Your Day

from Bonnie

Even a brief practice of yoga everyday is better than no practice at all. Very gradually, the body (and the mind, we hope) will begin to strengthen and open. But, possessing intellectual knowledge and proof of the benefits of behavior change doesn’t always change behavior; example: smoking cigarettes. No matter how many times our teachers, or our inner teachers, advise us to step onto the mat on a regular basis, somehow we find ourselves missing, skipping, procrastinating or imagining our practice.

Certainly, plenty of wonderful books, articles, audio, and video resources are available to provide guidance should you happen to be at a loss as to how to focus your micro-practice. For example, one of my brilliant teachers, Jill Miller, has developed a plethora of 5 or 10 minute QuickFix videos . Jill's practices will help you focus very specifically and efficiently on body areas such as neck, shoulders and back.  The Yoga Journal website contains pose and sequence guidance as well.

Naturally, the omnipresent advice to remember to breathe is not to be underestimated.

A group of us Yogalilans began discussing resourceful ways that we integrate yoga into our busy days. I put together a slideshow (starring Yogalians and families) for employees in the workplace, hoping to inspire them to start their asana practices in bits and pieces. As you will see, these super-efficient moves can be practiced quite creatively-mostly without a sticky mat. Check out this A Yoga Day slide show to see how yoga of integration can work for you.

Fear of Flying Upside Down:

Two yoginis discuss their voyage to Adho Mukha Vrksasana.

Bonnie Golden and Sharon Frost, a conversation.

There is plenty of advice available about the physical preparation about getting into handstand, let's talk about the self-talk issues, the mind and handstand.

Can you explain the mind journey?

Sharon:  The mental part is complicated, especially since not all of the relevant content is available to the conscious mind.  My teacher, Jonathan Fitzgordon, has referred to handstand as the most aggressive/violent pose in yoga.  The change in orientation is so sudden and complete.  There's no real transition time. I often seem to have a total mental/physical disconnect when it comes to that inversion transition.  Everything is fine until it's time to make that switch from feet-on-floor.  And some of this has got to be primitive nervous system fight-or-flight.

Bonnie:  Yes, I agree it is truly a fast moving pose.  Other  inversions allow us to have forearm (pincha mayarasana) or head and forearm (sirsasana) contact with the floor, and somehow the upside down piece isn't so mentally daunting. If you set aside the physical readiness aspects of handstand (arm and core strength, etc.), the mind journey is absolutely my greatest challenge.  For several years my teacher, Chris Coniaris has said to me “it's all there Bonnie!”. Meaning physically, all of the pieces of the pose are in place and ready to be integrated.  I know that intellectually and it gives me some confidence, but then…! 
 
What mind “games” have stifled your pose?

Bonnie:  …Then when it comes to execute the pose, some old samskaras are often highlighted.  In my case they are fear based.  Partly from a couple of specific incidents of an unsafe assist, head bumping on the wall, falling, etc.  My mind games have included negative messages such as “you can get there, but you'll pay a price!  It takes time, but those messages are definitely fading. 

Sharon:  Feeling your failure before you start doesn't help either.  I think that's what I often do.  Definitely there is a self-sabotage that's going on - some part of me is saying “no way are we going to get there” - the “what the hell do you think you're doing” response.  Quiet panic. Is that a mind game?  Or is that a mind serious.

On the other hand, I'm a bit of a contrarian and positive self-talk isn't very effective for me.  I have to be careful to maintain my credibility with myself.:D  It's a balance (sorry).

What have you done mentally, to help yourself, encourage yourself with this pose?

Sharon:  I have a photo my husband took of me in handstand on a balcony in Barcelona during the time I was just beginning to get handstand.  In those days I would give myself 10 kick-ups and if I wasn't upside down, so okay, I wasn't upside down.  That Barcelona handstand (in the midst of a lot of kicking) was my first on foreign soil and it was delicious.  I have another photo of the ecstatic me just after that moment.  I keep some scanner prints of those photos near my mat.

I guess staying in touch with the joy of being in that position and the joy of just having done it is something that's important to stay in touch with. 

And a physical manifestation of a mental intention always helps: a “hoowah” on the exhale can be very beneficial. 

Bonnie:  I employ internal coach-y self-talk.  Reminding myself of my strength, hearing the encouraging words of my teacher whether or not he is physically present, and mental images of admirable yoginis from my classes and their smooth moves.  Recently, my most effective teaching strategy has been videotaping myself.  I sometimes tell myself that I'm making a tape for my students and I need to show them how it's done!  I have a dated video collection of my progress that I regularly review to inspire, see my errors, and view evidence that I still have it in me to achieve this pose.  Yes, the visuals are very powerful for both of us Sharon! 

How old were you when you realized that the yoga handstand pose was available to you?

Bonnie: I was 50 when I realized that it wasn't out of the question for me to practice this pose. I did headstands and cartwheels as a child and was fairly athletic, but I didn't do handstands. 

Sharon:  I was 59.  I was giving myself until 61 (as I recall) and I turned out to be precocious.  As a kid I could never do headstand, handstand or even cartwheels.  And I've always had a fear of high places.

How many years of trying before you succeeded?

Sharon: About 3 years of trying every day. 

Bonnie:  I haven't been as consistent with my home handstand practice.  It's been on and off.  In March of '09 I restarted the quest in earnest and made handstand my svadyaya project.  I've made a great deal of progress since then; but the pose will always be in the journey stage.

What physical practices and what media or articles have helped you in your journey?

Bonnie:  I recall that doing the L-shaped practice at the wall, and then the next step of raising one leg at a time was very exhilarating the first time I gingerly elevated that leg. The Yoga Journal DVD with Natasha Rizopolous was great as I began my practice.  I've viewed various videos on YouTube.  Also the Yoga Journal article about the writers handstand journey was quite inspiring.  The author worked with different teachers and in particular Judith Lasater's (whom I've trained with) words hit home about practicing everyday if you really want this pose.  In addition, the encouragement of Yogalila friends and my Tucson teacher Chris, as well as work with Tias Little in Santa Fe during my teacher training have all been significant in the journey.

As a counselor and teacher of adults, I'm applying behavior modification  techniques with myself.  I started with a bolster against the wall, then a pillow, next a smaller pillow, a flat pillow; and finally a piece of cardboard all to help my head feel safe going up.  And now I kick up sans pillow pretty regularly, and even did so twice in class.  That's the ultimate goal, to kick up without any props, everytime. 

Sharon:  Although most of the work I've done on handstand has been on my home mat, the most important instruction I've gotten has been from my teachers: Jonathan Fitzgordon and Marissa Nielsen-Pincus and, before them, Jackie Prete.  (Marissa has such a lovely floaty handstand.  Sometimes I pretend to be her.  And sometimes it works!)  I do like Betsey Downings new handstand practice, available for download at hanumanasana.

What do you think happens to you when you lose handstand now?  And how do you work toward getting it back?  Is that a different process from getting up into the pose for the first time? 

Sharon:  This is the cycle I'm on:  I have it, start to lose it, start to get it back, etc. etc.  I almost never lose it completely but that's happened as well.  When my handstand starts failing I look for other ways of doing the pose and ways of taking the pressure off.  It doesn't work to give handstand a break.  I've tried that and that approach allows the fear and lack of confidence to build.

A note of puzzlement: We've been spending July/August in Buenos Aires and my handstands here, this year, have been among the lightest and most effortless of my life. I have no idea why.  These things are very mysterious after all.  

Bonnie: You are right on the money about the risk of giving handstand a break and thus losing steam.  The thing is, life happens.  My children are home from school, I'm working and writing quite a bit as well as traveling.  Those are the facts of life!  But it is also a fact that when I start up again it's not back to square one anymore. That is quite encouraging.

In fact the other night, I achieved my second in-class handstand (I call it “public handstand”) without a physical assist, although Chris was verbally supportive, which means a lot. 

How do you know each other-how have you helped each other?

Sharon:  We've known each other online through some yoga forums for quite a while and we've been lucky enough to have a couple of face-to-face get-togethers.  I think we've built up some trust over that time and that's allowed our conversation to turn on explorations of our fear, frustration and various blocks.  I know some people don't like to investigate this area, feeling perhaps that it may just enable the fear, frustrations, blocks to take root even more.  I think we've learned to have the conversation without magical thinking and/or self-indulgence.  There's some power in that. 

Bonnie:  I agree, trust has been positively key in sharing our handstand journeys.  It really helps me to know you're out there, working the handstand path I'm working.

Sharon: And a sad note for me:  by the time I return from Buenos Aires, in September, my home yoga studio will have closed its doors - I'll never do another handstand there.  My handstand will have to move on -- again.

Focus on Props - The Block

Props can be a divisive subject among Yoga practitioners.  Some gurus extol their virtues while others disdain them as “furniture.”  The fact is, props are in heavy use in the mainstream of many Yoga classes and if we start with the premise that they can be useful, what are props for and how can we use them more effectively?

I would offer the idea that using props isn't about sagging into support. Using props is about expanding your brain and body and letting them both know what's possible.  Without the support of a prop, you might get to the point of feeling that particular opening on your own, or you might be able to get your hand to the floor, but with the prop your brain can get a bit ahead of the game to feel the "is-ness" of the pose, and I would argue (as I'm sure many yogalilans would) that when your brain can get there first, it can communicate informative/reassuring messages to the muscles and get you there sooner and safer.

Since July’s focus is on standing poses, I will concentrate on that essential prop in many Yoginis’ standing practice: the block.  Wood, cork, or foam, the block can be a useful and surprisingly versatile tool in your practice.  The obvious use is clear: you can use a block to support you in standing poses where your hands do not reach the floor (yet).  There are more uses for this humble tool, however.

Ambition (and its ugly stepsister, Ego) can sometimes cause us to set aside props too early.  “I will get my hand to the floor!” has probably been the introductory line for all too many injuries.  But ambition can also come at the price of alignment. A novice might be able to place her hand on the floor in Ardha Chandrasana, but may compensate for her short hamstrings by excessive curvature of the spine and compaction of the side of the body closest to the floor.  With a block’s assistance, however, the student can feel the length on both sides of the body and the body can memorize that feeling.  When she is finally ready to place her hand on the floor, better alignment will follow more easily.

What about the student who is too eager to reach for the floor in Uttanasana?  The full weight of the upper body on the hamstrings may cause a panicky reaction in the student’s brain, causing the muscles to tense and contract: the opposite of the desired result.  With a block, he can “reassure” those panicky hamstrings that they aren’t about to be jerked or yanked, and the relaxed muscle can gain more benefit from the asana.

Another use for a block that is surprisingly effective (and deceptively simple) is this: stand in Tadasana, and raise your arms to Urdhva Hastasana. Observe any feelings about the energy in the arms and shoulders in this pose.  Release the arms back down so you are standing in Tadasana again.  Now, do the same exercise holding a block in front of you, pressed gently between your palms.  Raise your arms up over your head into Urdhva Hastasana, continuing to hold the block.  Feel the firmness in the shoulders?  See how easily the shoulder blades stay on the back?

This observance of how props can help can then be brought back into the pose without the prop- try Urdhva Hastasana again now, without the block, but imagining it is still there.  Enjoy the prop’s role as a tool for enlightenment, breathe, and enjoy.

- Jill

fancy footwork

Leslie's mention at e-sutra of a New York Times article about running shoes and feet has got us talking about yoga and feet.  Feet are a big deal in yoga - being the foundation of all the standing poses. 

The first yoga workshop I ever did was with Gioia Irwin, who is a student of Dona Holleman.  Dona has described what your feet should be like in yoga as "pada bandha". It is almost like your feet are like suction cups.  There are three arches in your foot - the large inner arch, a smaller arch on the outside of your foot, and the transverse arch which goes from the ball of the foot over to the pinky side. Anchor your heel and then lengthen your foot, spread your your toes wide and then place the ball of the foot down followed by the toes. If any of the toes are curled in or lying on their sides, straighten them (manually) so all the toenails are looking up. Now try to engage the three arches of the feet.  Look at your feet as you do this - are the toes bending at their knuckles? - you don't want that. Are the tendons that go from each toe to the foot bulging up? - you don't want that. Work to engage the pada bandha without straining in the toes.  Harder than it sounds.  But is is amazing work - Gioia brought before and after pictures of her own feet after working this foe a couple years. They were impressive.  Good feet go a long way to good alignment in all the standing poses.

Other good things to do with feet - sit in badha konasana and interlace your toes. Then interlace them the opposite way.  Sit in  lotus prep pose with one foot resting just beyond the opposite knee, then interlace fingers of one hand with toes and rotate the foot both directions and also move it up and down, pull it towards the body and push it away from the body. In Uttanasana, try to lift each toe independantly - use your hands to hold the other toes down when necessary.

Jill remembers that a big "aha!" moment for her was when she realized that supination and pronation are not limited to walking: "I supinate (and have bunions - the two are often linked), and I had horrible ankle pain in poses like triangle, because I would roll out on the back foot. Planting the inside edge of the foot and drawing up on the arch and outside of the ankle did wonders for me."

And don't forget the power of massage. There are lots of balls out there designed to roll your feet around on like these nubby ones, or some people just use a plain old tennis ball.  Aadil Palkhivala uses small diameter (less than 1 inch) wooden balls at his studio that can really pinpoint a specific area on the foot.  Also, a good number of yogalilans rave about Yogatoes and have gotten relief from various foot issues by using them.

Apparently, in less shoe obsessed societies the feet are amazingly sensitive and versatile, but we constant shoe-wearers need to work to bring life back into our neglected, misshapen feet.

More about feet from two of my favourite teachers:

Aadil Palkhivala adresses a question about painful feet

Tias Little goes in depth on the feet

arm balance april

Our challenge this month is arm balances to emulate the flowers popping up for spring. I know that some of you still have snow, so you can show the flowers how it's done. (pictured is Sharon in sidecrow)

We had originally suggested tittibasana as a pinnacle pose. But going through Light On Yoga I was realizing that pinnacle poses abound in this area. So if there's a particular arm balancing pose that's your dragon you can choose to work on slaying it as you wish.

Since Elena told us that Ana Forrest said gravity surfing is 1000% abs and 10% balance, any ab work will help with this challenge. The good new is that it will also help with inversions and life in general. I'm coming to a point in my life where I realize that ab strength might be the beginning for everything. The end is your choice. Strong abs will get you on the road.

So pick your ab poison. Of course any ab workout wouldn't hurt, Lotte Berk, Kari's Curl, insert your favorite. Here are some yoga pose sugestions for ab strengthening and stretching:

1)Paripurna navasana (full boat pose)
2)Ardha navasana (half boat pose)
3)Urdhva prasarita padasana (30-60-90 pose, or as John Schumacher says it's a fancy sanskrit way of saying leg lifts)
4)Jatjara parivartanasana (revolved belly pose and vairations)
5)Supta padagusthasana (reclined leg stretch, head raised variation)
6)Bharadvajasana (seated twist)
7)Marichyasana (seated twist)
8)Ardha Matsyendrasana (half twist)

Not strictly poses, but kriyas (practices) that will strengthen your abdominals, these are included in several of Ana Forrest's Intensive CDs
9)Uddiyana bandha (belly flies up, belly lock)
10)Nauli (abdominal churning)

I picked some other poses which could be considered preps for the more drawn in arm balances.
11)Malasana (garland pose, yogic squat)
12)Pasasana (noose pose, sort of a twisted yogic squat)
OR any of the twists
13)Padmasana (lotus pose) could come in handy in some of the arms balances that include it.
14)Chaturanga dandasana (builds arm strength)

On to the arm balances, approximately from easiest to hardest:
15)Lolasana (dangling earring pose)
16)Tolasana (scales pose)
17)Kukkutasana (rooster pose)
18)Purvottanasana (inclined plane, or reverse plank)
19)Astavakrasana (8-bends pose)
20)Eka pada bhujasna (I think this is the one called elephant trunk, one leg up on outside of shoulder, one extended forward)
21)Dwi hasta bhjasana (same as above but with both legs extended forward)
22)Bhujapidasana (shoulder pressure pose, similar to above, but with both legs on outside of shoulders)
23)Mayurasana (peacock pose)
24)Pinca mayurasana (elbow balance, forearm stand, whatever name you prefer, yes the inversion)
25)Adho Mukha Vrksasana (downward facing tree, AKA full arm balance, AKA hand stand)
26)Vasisthasana (side plank)
27)Bakasana (crow or crane pose)
28)Parsva Bakasana (side crow or crane)
29)Urdhva kukkutasana (upward rooster, same as rooster, but legs are behind arms in lotus instead of arms thread through legs)
30)parsva kukkutasana (imagine above twisted)
31)Tittibhasana (firefly pose)
32)Galavasana (I don't know the common name for this but it's on p.325 of Light on Yoga)
33)Eka pada galavasana p.327 LOY
34)Eka pada koundinyasana I (scissors, as named by Ana Forrest)
35)Eka pada koundinyasana II (twisted scissors, as named by Ana Forrest)
36)Eka pada bakasana I (one leg in crow, one extended back)
37)Eka pada bakasana II (one leg in crow, one extended forward)
38)Vrschikasana I (scorpion pose)
39)Vrschikasana II (scorpion pose with arms extended as in hand stand)

OK sure, most of those are crazy, but I left out even more crazy ones included in Light On Yoga. I included some of the crazier ones because they are included in Ana Forrest Intensives. Arm balances are a major challenge for me, so I'll be working on the easier ones. I'll be thrilled if I can get crow for any amount of time. I can do full arm balance (hand stand), but the more balled up ones are so much more difficult for me. The point is not to do or die, the point is to try! Working towards arms balances and strengthening those abs! (pictured is Megan in tittibhasana)

Here are some media suggestions:
Video/DVD:
Yoga Journal Step-by-step Vol 3; includes crow and full arm balance.
Gaiam's Yoga for Upper Body with Rodney Yee
Ana Forrest's Strength & Spirit; the ab segment especially will help to prepare you for arm balances.
Yoga Shakti; The core/ab segment includes lolasana, tolasana, and vasisthasana as well as some really good Forrest style ab work. The inversion segment includes full arm balance and the shoulder segment includes pinca mayurasana.
Rodney Yee's Power Yoga for Strength
Rodney Yee's Yoga for Strength; the second practice in particular includes a lot of arm balances.
Rodney Yee's Yoga for Intermediates the second segment includes full arm balance.
Power Yoga for Happiness includes eka pada galvasana in the Magically Hips routine

Audio:
Ana Forrest's Intensive CDs; the holy grail of ab work and arm balances (gravity surfing )
Shiva Rea's Yoga Sanctuary : the solar practice has a balance section that includes firefly and crow
Alive Yoga downloads:
Turn Your World Around: Building Strength for Inversions - Heidi
Moving Towards Leg Behind the Head - Heidi (I think this would help with getting the legs in the right place for arm balances, a struggle for me)
Working Toward Forearm Stand - Mimi
Building a Foundation for Inversions - Mimi
Building Towards Arm Balances - Mimi
Working Towards Split Arm Balances - Mimi

Online Resources:

Instructions for Side Crow pose, Crow pose and Plank pose from the yogablog at about.com

Yoga Journal's arm balances

Julie Gudmestad on arm balances: Face Your Fears of Falling

Detailed instructions and preps for Tittibhasana (Firefly pose) by Barbara Benagh

Barbara Benagh's tips for Bakasana (crow)

Lolasana for Beginners by Peter Sterios

John Friend's tips for Bhujapidasana

John Schumacher's instuctions for Astavakrasana (eight angle pose)

Donna Farhi's instructions for Bakasana (crow)

Beryl Bender Birch's instructions for Parsva Bakasana (side crow)

Ana Forrest has pictures of both preps and full arm balance poses on her site.

loose hips sink into splits

To give some focus to a home practice, some of the members of yogalila are going to have a monthly focus for their practice.  Loretta has compiled some poses and book and media sources to support the focus for March. Feel free to add your own suggestions in the comments.

March Yoga Challenge - Hip Openers

Hip Openers to Open to Spring – Optional pinnacle pose hanumanasana to split the winter.

The goal is to do hip opening practices (at your own level) every day in march. Those who want more challenge may work toward the pinnacle pose of hanumanasana (splits). Here are some suggested poses for hip opening (mix & match some from each category to create your own daily practice):

Standing poses (choose 2 or 3 per day)
1. Utthita Hasta Padagusthasana I & II (extended hand-to-foot pose)
2. Utthita Trikonasana (extended triangle pose)
3. Utthita Parsvakonasana (extended side angle pose)
4. Virabhadrasana I (warrior I)
5. Virabhadrasana II (warrior II)
6. Parsvottanasana (extended leg stretch pose)
7. Ardha Chandrasana (half moon pose)
8. Prasarita Padottanasana I (wide angle standing forward bend)

Seated poses (choose 2 or 3 per day)
1. Virasana (hero’s pose)
2. Dandasana (staff pose)
3. Sukhasana (easy crossed leg sitting)
4. Baddha Konasana (bound angle pose)
5. Janu Sirasana (one leg seated forward bend)
6. Parivrtta Janu Sirasana (revolved head to knee pose)
7. Ardha Baddha Padma Pascimottanasana (bound half lotus forward bend)
8. Pascimottanasana (seated forward bend)
9. Upavista Konasana (seated wide angle)
10. Parsva Upavista Konasana (revolved seated wide angle)
11. Eka Pada Rajakapotasana (pidgeon pose)
12. Anjaneyasana (lunge pose)
13. Lunge at the wall (front gate pose)

Reclined poses (choose 2 or 3 per day)
1. Supta Baddha Konasana (reclined bound angle)
2. Bhekasana (frog pose)
3. Supta Padagusthasana (reclined leg stretch)

Pinnacle pose (optional)
1. Hanumanasana (splits)

Here are some more suggested practice sequences:

Practice for Hip & Hamstring Flexibility from 30 Essential Yoga Poses
Purpose: to free up hips
Remember: hamstrings stretch slowly
Mantra for practice: flexibility is a talent; adaptability is a life skill
Props: stick mat, wall, block, belt, chair

1. Triangle pose with hand on block; progress to hand on floor
2. Warrior I with rolled mat under back foot; progress to back heel on floor
3. Warrior II with back foot against the wall; progress to free standing
4. Half moon with back to the wall; progress to free standing balance
5. Side angle pose with hand on block; progress to hand on floor
6. Wide angle forward bend with hands on blocks; progress to hands on floor
7. Half dog with hands on wall; progress to full down dog
8. High lunge; progress to low lunge
9. One leg seated forward bend with belt around foot; progress to no belt
10. Wide angle seated forward bend with head on chair; progress to holding toes
11. Bound angle with block between feet; progress to no block
12. Savasana with legs on chair

Sequence for Joint Stiffness from A Woman’s Book of Yoga and Health

Props: sticky mat, 2 blocks, wall, belt, bolster or folded blankets

1. Bound angle seated on block with back at the wall
2. Wide angle seated on block with back at wall
3. Reclined leg stretch with belt
4. Down dog
5. Down dog with hand on two blocks at the wall
6. Up dog (hands on block optional)
7. Mountain pose with hands overhead
8. Standing forward bend elbows clasped
9. Standing forward bend hands clasped behind back
10. Triangle
11. Side angle
12. Wide angle standing forward bend hands on floor
13. Child’s pose
14. Reclined bound angle with belt around feet and sacrum, bolster or two folded blankets under your upper back, shoulders and head
15. Savasana

Here are some suggested video and audio practices for hip opening.

Video:
Yoga Journal’s Yoga for Meditation
Rodney Yee’s Yoga for Athletes; Opening segment
Sonic Yoga Flowing into Split
Sonic Yoga Turbo; Dissolve segment
Baron Baptiste Live Unlocking Athletic Power
Eoin Finn’s Power Yoga for Happiness; Magically Hips segment
Yoga for Inflexible People:
    Hip Opener Basics – 15 minutes
    Hip Opener Series I – 30 minutes
    Hip Opener Series II – 45 minutes
    Extended Hip Opener Series I – 60 minutes
    Outer Hips – 15 minutes
    Inner Thighs – 30 minutes
    Moving into Forward Bends – 1 hour 15 minutes
    Moving into Forward Bends and Twists – 1 hour 15 minutes
    Leg Work Basics – 20 minutes
    Leg Work Series – 45 minutes
    Extended Leg Work Series – 60 minutes
    Shoulders and Hips – 45 minutes

Audio:
Ana Forrest Intensives; Days 2, 4, & 5
Eoin Finn’s Tragically Hips (free mp3)
Shiva Rea’s Yoga Sanctuary; Lunar Track 3
Shiva Rea’s Yoga Chant ;Energize Tracks 5 & 6; Meditate Track 3
Alive Yoga (mp3s)
    Believing you can do it – a hip opening practice
    Making space in the joints
    Finding the breath in your body with deep hip opening
    Moving towards splits without struggle
    Hip opening – no mean thoughts
    Open hips & shoulders and deepen your twists
    Hips & twists
    Squaring the hips and working towards the split