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VEWhy “Knees to Shoulders” Changes the Lift between Navasana in the
Ashtanga Primary Series
If your knees are pulling into your chest in Navasana, lifting into Tolasana can feel almost impossible.
Instead, draw the knees toward the shoulders.
This small shift:
• Opens the hips
• Reduces overworking the hip flexors
• Creates the compression needed to lift
When the knees move wider and higher toward the shoulders, the pelvis can tuck, the spine can round, and suddenly the lift becomes much more accessible.
It’s a subtle setup change—but it can completely change your Navasana → Tolasana transition.
Save this for your next Primary Series practice.
@vesic_jelena
