Strengthen, Tone and Learn to Catch Some Air Video
Strengthen, Tone and Learn to Catch Some Air

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Strengthen, Tone and Learn to Catch Some Air

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This short vinyasa practice from David Magone will help you tone your legs and strengthen your arms with a challenging standing pose sequence and a smattering of arm-balances thrown in just for fun. A slow, step-by-step build up to the arm balance practices is included for students who are less familiar with these funky variations.


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michelle_dileo, posted on April 15, 2016

I really love the way you bring people into the practice with both gentleness and humour - thank you

pranavayu, posted on October 4, 2016

Thank you Michelle!

NicoleUrdang, posted on January 11, 2016

pranavayu, posted on February 17, 2016

Thank you Nicole! Great to see you.

ea867, posted on September 4, 2015

I found your opening comment about His Holiness's book interesting, because the claim made in the book seems to contradict the most foundational tenets of yoga. Your practices prove that there IS a correlation between mind and body. The findings by scientists about the effects of mental stress on the muscles and joints prove it, too. I was bemused that the Dalai Lama would jump to his conclusions based on ostensibly contradictory evidence that in reality is purely anecdotal. The existence of people who are physically fit but mentally ill doesn't disprove the correlation, it simply is an example of a particular person for whom their mental illness is too debilitating to be "cured" by exercise or some such thing. Those who posit the correlation don't proclaim it to be universal and perfect--no hypothesis is. He seems to be engaging in the opposite of confirmation bias--rejection bias.

Then again, David, you might have just brought the book up in order to segue into this session's focus on the heart, as opposed to the mind. In which case, cute ice-breaker :p

pranavayu, posted on November 22, 2015

Ha ha! I like how you think, and I appreciate even more that you took some time to put some thought into the validity of that quote. :-) Thank you for taking the time to respond.

You're totally right! The mind body connection is indisputable. In fact the Dalai Lama and other Buddhist masters lecture extensively on this topic. If you're interested in further reading on the topic, I might recommend "Understanding Our Mind" by Thich Nhat Hanh. It's one of my all time favs, and provides a great overview of how the mind and body work together in order to co-create our conscious experience.

In this instance, the H.H.. wasn't questioning whether or not the mind and body are connected. Rather, he was questioning whether or not a heightened degree of physical fitness can be causally linked to a happy heart. Because we see many individuals at their physical peak who are still afflicted with a self-centered outlook and destructive emotions such as anger and craving, he reasoned that the two are not causally connected.

The basic form of the argument is based on logical inference as opposed to rejection bias. Overall, it flows like this:

If physical fitness is causally related to happiness, then all physically fit individuals will be happy
Not all physically fit individuals are happy
Therefore physical fitness is not causally related to happiness.

I think that he brings this up because our culture is so focused on physical appearances and beholden to the idea that looking a certain way is the key to being happy Personally, I really like to think about this quote before I practice. It helps me remember that when it comes to being happy, cultivating a calm mind and open heart is infinitely more important than how I look when I'm on or off the mat.

I hope that helps to clarify!

kmac_2, posted on May 20, 2015

David, what a great session - I feel powerful, grounded and centred. Thank you!!!!!

pranavayu, posted on May 20, 2015

All right! That's what I like to hear. Thanks so much for trying out the video.

tinnageneve, posted on January 26, 2015

Wrists stronger!
Slowly but surely. Happy!
Managed to take classic crowpose 3x10s each.
Small question, I'm tall and with orangutan arms and legs. My elbows instinctively ended up on the mid inner calf. Better balance but any risk?
In light and Namasté,

pranavayu, posted on May 8, 2015

Hi Christina,

That's huge! Nice work.

Functionally speaking, the main benefit of this posture is strengthening for the upper body. Getting your weight on your hands and arms in any way will facilitate that, and many people find that it's easier to balance with the elbows closer to the inner knees. As long as you don't experience pain afterward, I wouldn't worry about it.

As you continue to practice, you can work toward drawing your knees higher and higher up the arms for additional challenge. Every body is different though , and there's no need to cram yourself into something that doesn't feel comfortable, so listen to your body and if it feels uncomfortable to take your knees higher up, practice with them a little lower down.

Hope that helps!

tinnageneve, posted on May 9, 2015

Yes, thank you!
That definitely helped, will also keep in mind for other poses where the arms kind of get in the way or are not long enough for the legs.
In high lunge/Ashva Sanchalanasana arms are not long enough for a 90 degree shin/thigh and knee end up hurting chest/shoulder area. End up with a 70 or 110 degree, neither hurt but gives less or more of a thigh/sciatic stretch.
Thank you again David!

Kaneki, posted on December 12, 2014

My first ever side arm balance!! :) thank you for this David.

pranavayu, posted on January 7, 2015

Whoo hoo! That's a big one. Congratulations!

Kellner, posted on December 3, 2014

As always, David, you allow me to channel my inner peace ;0). Great practice!

pranavayu, posted on January 7, 2015

Thank you! Great to see you again. :-)

bprovohanlen, posted on November 12, 2014

Loving kindness and your gift in guiding me to focus on my body lead to a perfectly balanced Crow Pose! All of which keeps me coming back to your practices that allow me to feel strong and confident. Namaste'

pranavayu, posted on January 7, 2015

Thank you! That's so great! Congratulations on your crow.

AmyOBarYoga, posted on November 12, 2014

Om shanti, David! Really enjoyed that twisty crescent lunge as well as the final arm balance! As always, you continue to be a most beneficial teacher, even if it is virtual. I learn so much from your instruction, and hopefully it is translating into my own classes as I teach. Much peace and love your way. ✌️

pranavayu, posted on January 7, 2015

Thanks so much Amy O'Bar! I'm glad that we've been able to connect virtually. Happy teaching to you!

pranavayu, posted on July 17, 2014

I'm glad that those leg stretches helped Allyson! Sounds like your practice was a wild ride! I'm glad that you had fun. :-) Happy practice to you.

Megamind, posted on July 16, 2014

That was great! I do a lot of running so those leg stretches were exactly what I needed today. And that last arm balance, I got it for a second or two before falling on my but! But it was fun, I laughed out loud and that felt good too, thank you xxx

pranavayu, posted on June 26, 2014

Thanks so much Ananda and Nichola! @OneLove73 @Kchapman01

OneLove2002, posted on June 22, 2014

This was my third visit to this practice, and each time, I love it more and more. I know I have said this before, but David, you have such a gift for teaching. You are able to combine such physically challenging poses with such a sweet connection to the spirit and to the universe. Thank you.

Kchapman01, posted on June 18, 2014

David, your classes are always amazing! Thanks :-)

pranavayu, posted on May 30, 2014

Crikarlshamn! That's amazing. I'm so glad to hear that your strength is returning. Lots of light to you as well! @tinnageneve

tinnageneve, posted on May 21, 2014

...and toes in the air this morning, could not believe it!
Feet not interlaced but off the ground for 2sec... The strength is returning, surprised and happy!
Another fresh, green and sparkling late spring day in Sweden waiting, lots of healing light to you for all help and encouragement. namasté

pranavayu, posted on May 21, 2014

@tinnageneve Oh Tinna, that's amazing! I'm so glad to hear that these videos have helped your healing process. Sending lots of good energy your way!

pranavayu, posted on May 21, 2014

@brainybird I'm sorry to hear that your back has been a little tweaky in the up dog!

I would recommend that you substitute with a low cobra for a while to build strength. Once your back starts to feel better, practice stretching strongly backward through your toes and upward through your breastbone as you practice the up dog. Avoid sinking your hips too deeply toward the floor and you may feel a difference.

Hope that helps!


tinnageneve, posted on May 17, 2014

Love this practice. David, after an accident with nerve damage in arm, wrist and other spine injuries, loss of confidence do I adore your calm classes. You reassure and I move towards "wiggling my toes in the air" one day again as I could before. ( ^ o ^ ) Determination and Namaste, from a sunny South of Sweden. Tinna

barefeet, posted on May 14, 2014

@pranavayu This was PERFECT for the amount of vigor my body was seeking today. Loved the practice with crow...I'm getting there!
Question: Sometimes I can feel upward facing dog compressing my lower back. How can I alleviate this feeling?

pranavayu, posted on April 29, 2014

@wiredwoman2 So cool Linda, and thanks for the compliment! Happy teaching to you. :-) @rain @joylee Rain and Joylee, thank you!

wiredwoman2, posted on April 27, 2014

Thanks for your great instruction. I even decided to try Crane Pose after years of shoulder injuries in the capsule area. From one teacher to another, I am enjoying your classes.

rain_2, posted on April 17, 2014

That was really amazing @pranavayu . Great instruction, pace and style. Thanks for this.

joylee, posted on April 3, 2014

Yummy, challenging mindfulness, cells are content :-) Mahalo

pranavayu, posted on April 1, 2014

@OneLove73 @Omshoggle @Waaosh @Vasaart Thank you everyone! I'm glad that you enjoyed the practice.

Vasaart, posted on March 26, 2014

Fabulous! I feel so shakey, yet getting strong!

Waaosh, posted on March 25, 2014

You are one of the best yoga teachers, excellent at your work! Thanks

Omshoggle, posted on March 15, 2014

Another fantastic practice. Love your classes....really witty too. Thank you.

OneLove2002, posted on March 15, 2014

That was AWESOME!!! I loved your detailed and often humorous instructions. This class was challenging and sooooo much fun to do! I couldn't believe that I could progress into those arm balances! Yet despite all my exuberant enthusiasm, I am leaving this practice feeling relaxed, renewed, and restored. Thank you David! That was incredible :) Namaste.

pranavayu, posted on March 11, 2014

That's wonderful to hear Frieda! Thanks so much for practicing. @fyew620

fyew620, posted on March 8, 2014

This practice was challenging, but it's not the challenge that moved me the most-- it was how open I felt in the heart afterwards. I really think the breathwork and prayer took this practice to the next level. I feel so at peace now!

pranavayu, posted on March 4, 2014

All right Hazel! @hazel45

hazel45, posted on March 4, 2014

Thanks you had me a bit worried with crow so soon but then i just about did that last balance! amazing Namaste.

pranavayu, posted on February 26, 2014

@jennyjk37All right Jenny! Feels awesome doesn't it? Thank you Lissie! Lucky you to be living in Copenhagen. I love that city! :-)

lissi, posted on February 22, 2014

so fine practice. speed,instructions, good vibrations. namaste. lissi (Denmark)

jennyjk37, posted on February 20, 2014

Thank you David, great instruction-closest I came to crow!

pranavayu, posted on February 19, 2014

@yogascot @Celestina @RaDonna @AyaRadi @laurenwyatt @tmfrye @tines Thanks everyone!

pranavayu, posted on February 19, 2014

@janene I love your enthusiasm!

yogascot, posted on February 19, 2014

I really enjoyed this sequence - it reminded me more of a yoga workshop. David, you have a great way of explaining. Many thanks!

Celestina, posted on February 18, 2014

Another great video! I had fun trying the challenging poses.

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