How to Roll Up & Roll Back (Chakrasana) | Ashtanga Yoga Primary Series Transitions

Описание: Master the rolling transition that appears three times in Primary Series—Supta Konasana, Ubhaya Padangusthasana, and Urdhva Mukha Paschimottanasana. They look simple but often bring frustration, especially when legs are together and hamstring tension kicks in.

This tutorial breaks down three Chakrasana progressions: bent knees (easiest), straighter legs (intermediate), and the full flip into Chaturanga (advanced). Whether you're getting stuck halfway, rolling to one side, or ready to master the flip-through, this gives you the technique to level up.

What you'll learn:
✔️ Why letting your feet travel back (not fixing them) is key to rolling over
✔️ The 3-version progression from easiest to advanced
✔️ Using arms as levers to generate momentum
✔️ Hand placement for the flip: hands by your head, then go
✔️How to avoid rolling to one side (squeeze your legs!)

Try it out and comment below. Tag us on IG @davidandjelenayoga

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