Anatomy of Eagle Pose

We will be using Eagle Yoga Pose to introduce and support your process to learn the Kettlebell Clean.

The Kettlebell Clean is an asymmetrical exercise where you will use the Kettlebell either on your right or left side. This exercise opens up so many variations and options to exercise complexes and start to challenge your body in different ways than Kettlebell Swings.

Benefits of Eagle Pose:

1. Balance
2. mobility in shoulders and hips
3. Improves posture
4. Strength
5. Requires full concentration
6. Eagle pose drops you into the crease of your hips, naturally lengthening your spinal extension
7. Allows you to integrate your focus on your centerline in an asymmetrical pose

Steps to performing Eagle Pose

1. Place the Kettlebell at the top of the mat in the center. Move one foot length away, feet hips distance apart
2. Turn the palms forward and revisit the steps of Mountain pose. Finding structural alignment, mental focus, and muscural engagement
3. Turn the palms to face the back wall, take 3 quick sniffs through the nose, expanding the breath into the chest
4. Drop into the crease of the hips, pressing the palms back and squeeze the upper arms to the side body
5. Move into Bandha work, by holding chair pose taking 3 quick sniffs through the nose, exhaling through the mouth, internally lengthening through the finger tips
6. Press every bit of the breath out slowly through the mouth, shrink wrapping the navel and lower abdomen to the back body
7. Keeping core engagement lift to a stand into mountain pose, turn the palms upward and float them to shoulder height
8. Lift the left heel, slide the foot into the belly of the Kettlebell, drop into the crease of the hips allowing the left knee to cross the centerline
9. Stay engaged in the right outer hip and left foot in the belly of the Kettlebell crossing your right arm towards the left thigh
10. Left arm extends overhead, thumb facing back wall, slowly lower the arm, dropping into chair pose and feeling the forearms pressing together
11. Focus on the thumb at the third eye, slide the right hand around the left wrist
12. Pause focusing on the thumb at the base of the nose, the squeeze of the forearms, find your centerline and crease of the hips.
13. Move the head back in space, hollow out the abdomen from solar plexus to tailbone
14. Pause
15. Find Still point deep within. Embody the the stable strength of this pose, slide the left foot off the Kettlebell back, directly below the left sit bone
16. deepen the chair pose, slide the left hand down to the outer right elbow, use the first two fingers and apply pressure inward and forward. Resist with the rest of the entire body
17. Right forearm is at a slight angle towards your nose with the wrist straight, entire hand and forearm engaged
18. This is your Rack position
19. Keep the tension of first two fingers and left elbow, stand up to Mountain pose.
20. Return arms down and perform step 1 - 19 standing on your left leg

Tips for the Rack position

1. Press navel to the spine creating hollow belly
2. Pressure to the floor from the legs and glutes
3. vertical forearm
4. STRAIGHT WRIST!
5. focus on opposite side body strength

Focusing on your inner landscape

1. Where is your head in relationship with your shoulders, hips, tailbone, and feet?
2. Is your throat, jaw, and facial muscle tightening and holding too much tension?
3. Pressure to the floor is initiated from where?
4. What is the opposite side of your body doing at the top of the Clean?
5. How can I create ease through the exercise?

Now that we have created the base for the Kettlebell Clean let's learn how to safely and efficiently Clean the Kettlebell.

Anatomy of the Kettlebell Clean

Let's revisit the Kettlebell Pop-up exercise. I would like to compare in "inner landscape" of spinal extension, alignment, and Bandha work that we have developed through the Kettlebell Pop-up exercise and use that, to understand the inter-abdominal core work we need to use to efficiently perform the Kettlebell Clean.

The Rack position is literally the end position of a Kettlebell Clean. Because the Kettlebell wraps around the wrist and the weight of the Kettlebell lands on your forearm(in the beginning can bang and bruise the forearm) we will start in the end position, and back track the anatomy of the Kettlebell Clean.....because really, no one wants to have a bruised wrist and forearm.

Kettlebell Pop-up to Kettlebell Clean

1. Feet hips width distance, hip hinge at the hips, then bend into ankles and knees to reach the handle of the Kettlebell. Lightly grab the handle and explode out of the floor from the strength of the legs, popping the Kettlebell to a hover and grab underneath the belly of the Kettlebell, slide the hands along the kettlebell and grab the handle zipping the lower ribcage together and pulling the navel back to the spine
2. Pause focusing on the stable strength of the body
3. Lower the Kettlebell back to the mat. Turn the handle parallel, the left hand at the far side of the handle, palm facing to the right, right hand closer to the body, palm facing to the left.
4. Turning the kettlebell to the right, zip the Kettlebell up the body(like you are zipping up a zipper) Allow the left hand to guide the kettlebell to the outside of the right wrist.
5. Slide the left hand down to the right elbow and recreate the two finger pressure we explored in the eagle pose series. Focus on opening the right hand creating strength from the elbow to the fingertips
6. Feel the slightly diagonal angle of the forearm, elbow out, finger tips aiming towards your right nostril. Allow the wrist to be as straight as possible and feel the weight of the Kettlebell in the crease of the thumb and first finger and the forearm.
7. Close the right hand around the handle and move the left hand back the the handle of the Kettlebell. Lift the left elbow to follow the diagonal angle of the right side.
8. anchor in to the feet, firm the legs and glutes, hollow the belly engaging the Bandhas, and pull equally up with the left hand and arm, downward with the right hand and arm.
9. Feel the strength in both sides of the body. Allow the left hand to leave the handle to drop to the left side of the body keeping the body fully engaged!
10. Hinge at the hips, keep the elbow close to the rib cage and set the Kettlebell down
11. Lower the Kettlebell back to the mat. Turn the handle parallel, the right hand at the far side of the handle, palm facing to the left, left hand closer to the body, palm facing to the right.
12. Turning the kettlebell to the left, zip the Kettlebell up the body(like you are zipping up a zipper) Allow the right hand to guide the kettlebell to the outside of the left wrist.
13. Slide the right hand down to the left elbow and recreate the two finger pressure we explored in the eagle pose series. Focus on opening the left hand creating strength from the elbow to the fingertips
14. Close the left hand around the handle and move the right hand back the the handle of the Kettlebell. Lift the right elbow upward to follow the diagonal angle of the left side.
15. anchor in to the feet, firm the legs and glutes, hollow the belly engaging the Bandhas, and pull equally up with the right hand and arm, downward with the left hand and arm.
16. Feel the strength in both sides of the body. Allow the right hand to leave the handle to drop to the right side of the body keeping the body fully engaged!
17. Hinge at the hips, keep the elbow close to the rib cage and set the Kettlebell down

Kneeling Kettlebell Clean

Starting on one knee, we will explore the action of the twisting the Kettlebell around the wrist. By taking away the space you have from a standing position, it becomes apparent that the Kettlebell Clean action initiates from the core, Lats, and quick twist of the forearm.

1. Step back with the right leg, dropping to the knee, place your left elbow on the left knee. Press down with the elbow and square off your shoulders.
2. Place the Kettlebell in line with your left foot, torso is 45 degrees forward, right hand holding the handle palm facing inward, press into the kettlebell with the right hand and the left knee with the left elbow hollowing out the abdomen and engaging your core.
3. Simultaneously lift the torso, twist the wrist to the right and drive your left hand forward, palm facing down while pulling your right elbow back palm facing down and Kettlebell resting on your right forearm.
4. This opposite action of the right and left side will teach you to lift and engage the spine, creating a washcloth twist with the rib cage!
5. Pausing to feel the connection of the left foot and right knee to the ground, creating a strong and stable base.
6. The release of the arms and twisting of the spine will feel like releasing a spring, turn forward with control, bend at the crease of the hips and return to beginning position.
7. Step back with the left leg, dropping to the knee, place your right elbow on the right knee. Press down with the elbow and square off your shoulders.
8. Place the Kettlebell in line with your right foot, torso is 45 degrees forward, left hand holding the handle palm facing inward, press into the kettlebell with the left hand and the right knee with the right elbow hollowing out the abdomen and engaging your core.
9. Simultaneously lift the torso, twist the wrist to the left and drive your right hand forward, palm facing down while pulling your left elbow back palm facing down and Kettlebell resting on your left forearm.
10. This opposite action of the right and left side will teach you to lift and engage the spine, creating a washcloth twist with the rib cage!
11. Pausing to feel the connection of the right foot and left knee to the ground, creating a strong and stable base.
12. The release of the arms and twisting of the spine will feel like releasing a spring, turn forward with control, bend at the crease of the hips and return to beginning position.

Things to remember as you learn and become efficient with the Kettlebell Clean

1. You will use the concept of a ballistic push from the ground to bring the kettlebell to a hover position
2. Keep the elbows close to the body as you zip the Kettlebell up the torso, and use the quick twisting of the wrist to allow the Kettlebell to slide around the wrist(avoiding the slamming of the wrist/forearm and kettlebell)
3. Always keep the wrist to the inside of the elbow!
4. The "rack position" is the ending point of the Kettlebell Clean. Always try to engage both sides of the body by engaging the Bandhas and finding your skeletal alignment of Mountain pose.

Adding in Balances and One-legged deadlifts

The foundation of any yoga practice is balance. In Yogabellz: The Foundations, we explore how to support and enhance your practice with the use of a kettlebell. One pose that combines strength, balance, and stability is the one-legged deadlift. By incorporating this pose with the tree pose, you can take your yogabellz practice to new heights.

The one-legged deadlift is a challenging exercise that targets multiple muscle groups, including the glutes, hamstrings, and core. By using a kettlebell, you add an extra element of resistance, which helps to strengthen and tone these muscles even further. The key to mastering this pose is to maintain proper form and alignment throughout the movement. Engage your core, hinge at the hips, and keep your spine straight as you lower the kettlebell towards the ground. By practicing this exercise regularly, you will improve your balance, stability, and overall body strength.

Combining the one-legged deadlift with the tree pose adds an additional challenge to your practice. The tree pose is a classic yoga pose that requires balance and focus. By lifting one leg off the ground and placing the sole of your foot against your inner thigh, you engage your core and challenge your balance. Adding the one-legged deadlift with a kettlebell in your hand further challenges your stability and strengthens your lower body. As you lower the kettlebell towards the ground, focus on maintaining your balance and keeping your body aligned. This pose combination is a great way to improve your overall body awareness and strengthen your mind-body connection.

Tree Pose

1. Start in Mountain Pose.
2. Slowly lift your left heel, turn the knee outward and move the heel to touch the inside of your right ankle.
3. Focus on the core and right leg, especially the outer hip.
4. Lift the arms overheard with snow angel motion
5. The foot can stay on the floor, or slowly and intentionally slide it up the inside of the right leg.
6. Once you have found your range of motion, focus on lengthening your spine, rooting down in the right foot engaging both the inner and outer hip muscles.
7. To deepen the pose, move your head back in space an inch or two, while actively lengthening the tailbone to the ground and hollowing out your lower abdomen.
8. Finding a Still Point in breath, mind, and body is a goal to move towards, but, always remember trees sway! By allowing yourself to soften into any imbalances you feel, allows you to find a deeper connection to your Inner Landscape.
9. Repeat on your left

One-legged deadlifts

1. From Tree pose, move your left knee to face forward and lower the arms to your sides then drop into your hip hinge.
2. If your foot is on the ground, slide it back to a short lunge. If your foot is up along the inside of the right calf or thigh, move it back into a one-legged balance.
3. Points to remember, as you hip hinge keep spinal integrity, if foot is off the ground press out of your heel and point the big toe towards the ground.
4. Once the body is positioned, drop into the bend of the right knee and grab the Kettlebell with your left hand.
5. Engage your right glute, drive the left down to the ground, hips width distance, crown of the head to the ceiling.
6. The body should feel like a lever directly from the hip hinge.
7. Find your Mountain Pose at the top of each lift. Engage in your Still Point!
8. Repeat on your left side

It is simply ALL about the Bandhas!

Lesson Summary

Eagle Pose is a full body pose that promotes balance in the shoulders and hips, improves posture, and requires full concentration and focus. It helps to drop you into the crease of your hips, align your spinal extension, and integrate focus on your centerline in an asymmetrical pose. Moving on to learning the anatomy of the Kettlebell Clean, one can start with the Pop-up exercise to understand the inter-abdominal core work need to efficiently execute the Kettlebell Clean.Ways to perform the Kettlebell Clean include:

• Kettlebell Pop-up: Feet hips width distance apart, hip hinge at the hips, then bend into ankles and knees to reach the handle of the Kettlebell. Lightly grab the handle and explode out of the floor from the strength of the legs, popping the Kettlebell to a hover and grab underneath the belly of the kettlebell.
• Kneeling Kettlebell Clean: Starting on one knee, one can twist the Kettlebell around the wrist by pressing the kettlebell with the hand and the knee with the elbow, engaging the core. Simultaneously twist the wrist, drive the hand forward, and pull the elbow back, allowing the Kettlebell to rest on the forearm.

Tips to remember for the Kettlebell Clean include:

• Use the concept of ballistic push from the ground to bring the Kettlebell to a hover position
• Keep the elbows close to the body as you zip the Kettlebell up the torso, and use the quick twisting of the wrist to allow the Kettlebell to slide around the wrist (preventing injury to the wrist and forearm)
• Keep the wrist to the inside of the elbow
• Engage both sides of the body by engaging the Bandhas and finding your skeletal alignment of Mountain pose