This variation of Bhujapidasana is definitely challenging and demands more concentration than the more popular and perhaps beginner/1st phase variation pictured here. Both will most likely take a few years of patient and persistent practice to polish up.
Just like everything else in Yoga practice it comes with practice, and not just practicing this particular posture, but also many other postures, like the open hips of Upavishta Konasana and Baddha Konasana combined with the strength of Chaturanga Dandasana for example.
The old cliche holds true... It's not so much the destination that reaps the greatest rewards, but the journey. In this case the "journey" of showing up consistently, learning to breathe calmly every time you fall over and/or face discomfort, as well as developing a body that is both strong and supple, that can more easily take and recover from life's inevitable blows.
Even if you never get to this particular "destination" of Bhujapidasana, it is certainly the "journey" that is going bring the most benefits into your life and relationships.
To view a video demonstration of Bhujapidasana click here.
Paschimottanasna (Intense Western Stretch) is definitely one where the metaphor of "a steady drip of water hollows out stone" (i.e. patience & persistence) applies.
So many begin their Yoga practice with the torso and the legs at a 90 degree angle due to tight hamstrings. Perhaps due to many years of sports without much stretching or sitting in a chair all day at school and/or work for years (or both).
Not to worry, the hamstrings can lengthen out again and remove strain from your back. But it will take time. Give it about 8 to 12 months of consistent practice to start seeing significant change. There will be no immediate gratification here. No short cuts.
The hardest part is showing up. Greater than the reward of of having a stronger and more supple body is becoming the one who did not quit. Once you develop that muscle you can apply it to any seemingly insurmountable challenge that confronts you.
To watch a video demonstration of Paschimottanasana linked together with other postures in Vinyasa Yoga click here.
To watch a video tutorial going over Paschimottanasana or to receive hands on guidance by enrolling in our classes locally click on the buttons below.
Jason D Schramm