Kaivalya, aka The Reluctant Ashtangi, has just posted a video on chakrasana/ setu bandhasana.
As I liked the way this teacher explained the steps, I snooped around the other videos on this same workshop and found one on "Learning the pull through" - her instruction for jumpbacks. (I've never heard it called that before!)
I'm at the part where I'm at "take it up" as Sharath says, and clearing my feet through, but still tapping the top of my feet on the floor before jumping back. So it's nice to think about how to take it to the next step - rounding the shoulders and back.
But too bad the video stops there!!!
I was starting to do this before I left Sydney - rocking back and forth before jumping back, which kind of helps with the rounded action, but somehow I've forgotten to keep experimenting with this. This is a nice reminder.
The other thing is, I really like her explanation of keeping the energy/ prana/ chi pulled inwards. It adds another dimension to working the bandhas... Y'know, not just "engaging them" by contracting your muscles, but with the intention of keeping your energy focus pulled inwards so you're not all over the place energetically.
Who is she? She rocks!