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So now we begin in an extended sequence based on the lotus position. I'm going to take my
left leg out, the right foot up. Try to aim that right heel for the navel, take it across,
see the toes hanging off the other side. Again like all the poses, this is one to learn from
the teacher. So we're going to act as if we already know this pose very well. So I reach
behind the back, grab a hold. See how I'm not looking at the foot. If I look at the
foot, I won't be able to hold the foot. I have to look way, "ohh, there's a foot back
there", that's how I did. Then, facing forward, holding on, if you're holding on that's a
wonderful opportunity, press that heel, kind of flex that foot a little bit, pump it into
your lower abdomen, into your iliopsoas, you'll feel that intensity of the forward bend is
enhance in a really nice way. Now we're going to lift it up and we're going to let go of
the back so I can take both hands on the front foot. Balancing, establishing a nice straight
spine, lifting up with a nice straight spine, "ahh", lifting up, balancing, lifting up,
breathing.