Gently bring your head to touch the floor with chin tucked in towards your chest.Bring both hands to the ankles, bend the elbows and reach out with your arms and hold them together at the back of the head.With your tailbone tacked in, come down on the sitting bones and lengthen the lower back.Work your feet as if to stretch the mat apart.While keeping your feet wide apart, press your toes firmly into the mat on the mat.Your heels should remain on the mat and you should not strain the neck or shoulders.ģ. Wide Angle Standing Forward Bend (Prasarita Padottanasana).While tucking in the tailbone, lengthen your spine including the lower back.Lengthen back of the neck so that you are looking towards your navel or thighs.Keep the elbows straight and tuck the chin into the chest.Put your palm flat and firmly on the mat with fingers pointing forward and armpits rolled inwards.Bend forwards to form an inverted ‘V’ shape with your thighs and spine at an approximately 90° angle.
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