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Dua Lipa Simply Did a Yoga Transition in Heels. Here is Easy methods to Do It, Too

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She’s the winner of three Grammy awards. The singer of 4 Billboard High 10 hits. And, we lately discovered, a (very devoted) yogi.

Her appreciation for yoga isn’t a secret. In her e-newsletter, Service95, Lipa lately spoke about her favourite grounding yoga poses, which embody One-Legged King Pigeon Pose and Completely happy Child Pose. She even has a private yoga instructor, Anabella Landa, who excursions along with her. (Dream job alert.)

In a latest video for Vogue, “73 Questions With Dua Lipa,” the singer spoke extra about her dedication to her yoga apply. “I all the time, all the time journey with my yoga mat,” she says.  (We like it.) Nonetheless, it was her response to the subsequent query that was much more attention-grabbing. When requested about essentially the most troublesome yoga pose she’s mastered, Lipa talked about the transition of Crow Pose into Headstand—after which proceeded to display mentioned transition in denims and sparkly, purple heels. Sure, heels and denims.

Not solely did Lipa have already got a yoga mat rolled out for this video, however you possibly can spot one other rolled-up mat (with a carrying strap), in addition to 4 yoga blocks within the nook of her dressing room. We love a pop star who loves her props. (Anybody who’s nonetheless hesitant to make use of props, take notice.)

Easy methods to apply the identical yoga transition as Dua Lipa

Positive, you might not have a success remix with Elton John or a weekly e-newsletter that reaches 1000’s and 1000’s of adoring followers, however you possibly can work as arduous as Lipa has towards nailing the transition from Crow Pose to a tripod model of Headstand. (Um, so long as Headstand is part of your common apply and you don’t have any cervical backbone points.) As you apply it, you’ll need to maintain these teacher-recommended ideas in thoughts.

First, perceive that heels aren’t that loopy

OK, so possibly you aren’t assured sufficient to do this transition in tremendous excessive heels. Nonetheless, the thought of maintaining your heels lifted, as they’re if you’re sporting four-inch heels, generally is a useful visualization as you discover your manner into Crow Pose. “[She’s] getting excessive up on her tiptoes, such as you would in the event you didn’t have the heels there, or as in the event you have been standing on a block,” says Jenny Clise, a San Francisco-based yoga instructor and writer of BLOCKASANAS.

Discover stability in Crow Pose

Give attention to correct type in Crow Pose. This helps you create a steady basis. “Guarantee that your knees are drawn excessive into your armpits, huge toes touching,” says Soozie Kinstler, a Denver-based yoga instructor who usually weaves sudden transitions into her yoga courses. When you can’t get your knees to your armpits, work them as excessive in your higher arms as doable. Additionally, draw your heels towards your seat—extra so than Lipa does. (We nonetheless love you, Dua!)

Create lightness in your physique

Kinstler suggests hugging your tummy towards your backbone to create a way of  lightness in your decrease physique. This makes sustaining the poses simpler.

Hold your self regular

When you’re new to the Dua Lipa transition, take it slowly, cautions Clise. As you’re shifting ahead, the vast majority of your weight is in your higher arms. When you don’t have sufficient energy to go slowly, you’re going to extend your velocity as you transition your head to the mat—and that’s the very last thing you need. (We cringed a bit of on the pace with which Lipa lowered her head to the mat.) You need to land gently so that you don’t put an excessive amount of strain in your head and neck.

When you’re nonetheless working in your higher physique energy, Clise suggests letting your knees slide a bit of nearer towards your elbows earlier than you transition your head to the mat. This enables your femur bones to stack over your forearms and your hips to return decrease which is able to aid you discover little extra counterbalance and management.  This, in flip, helps you lean into the pose relatively than lurch ahead as you deliver your head to the mat.

Place your head on the bottom fastidiously

Feeling leery about bringing your head to the bottom? Kinstler suggests you place a block on the bottom place, 4 to 5 inches in entrance of you. This successfully brings the bottom a bit of nearer to you.

Whether or not you utilize a block or not, maintain your gaze barely ahead as you shift ahead from Crow. Give attention to precisely the place you need to place your head, and begin to tuck your chin barely, Kinstler says. She additionally recommends lifting your shoulders away out of your ears. This may occasionally appear counterintuitive, however it would aid you come to a gentle touchdown. By maintaining your shoulders down, you additionally make sure you’re not dumping your weight into your head and neck, says Clise.

Transfer into Headstand

Lastly, you’re prepared to maneuver into Headstand. “As you exhale, your elbows are going to bend, and your shoulders will begin to transfer ahead, elbows hugging your midline, identical to in a low push-up,” says Kinstler. Make certain to attract the whole lot in towards your heart—your elbows, your knees, and your focus.

When you lowered your knees towards your elbows earlier, carry your hips earlier than you transition. Carry your shins to your elbows to create extra of a proper angle in tripod. As soon as your head makes contact, carry your hips.

Apply the reverse of Dua Lipa’s yoga transition

To construct the energy wanted for this transition, Clise recommends first attempting the reverse transition—transferring from Headstand to Crow Pose.  To do that, that you must decelerate and resist gravity, which really makes this transition even more durable than Lipa’s method. However by working by means of the tougher transition first, Clise says you’ll construct the energy needed to maneuver slowly—and safely—within the different course.

Not prepared but? Construct as much as Dua Lipa’s method

When you really feel that you simply want extra energy or confidence to attempt the complete transition, honor that. Within the meantime, there are different poses that aid you get stronger.  Clise says each Crow Pose and Headstand require energy in your hip flexors, wrists, and shoulders. She recommends training poses that concentrate on shoulder protraction, corresponding to Cat Pose with knees hovering just a few inches above the mat.

In your hip flexors and core energy, she recommends any pose by which you successfully apply a crunch. This contains Knee-to-Nostril in Tabletop or Downward-Dealing with Canine Pose.  It’s also possible to attempt Crow crunches in your again, along with your knees drawn towards your higher arms and your arms prolonged straight up out of your shoulders. Any train that helps draw your knees in near your chest will aid you when lifting into Headstand. Over time, you’ll construct as much as it.

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