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Returning to tadasana is the next step in the sun salutation, and that's going to transition
from forward fold uttanasana. But we want to make an effort to use the legs in uttanasana
to get the torso up, and not the lower back. So the first thing that you need to do in
uttanasana is mindfully contract your quads, so that standing, yes the quads are working,
but mindfully, you need to make them contract. Then she's going to use the inhale, or the
thought, to take the front of the *** bone, all the way up the spine, through the sternum,
through the collarbones; you need to draw that front body into the spine without creating
any extra curves. But rather, awakening the muscles in the core of the body. The new inhale
is going to extend both arms wide, and then she's going to squeeze the legs, so that the
legs are doing the work to encourage her to come back up. And then she'll finish the inhale
with both arms up, and re-evaluate what's going on in tadasana. Exhale, both arms down,
and we'll continue to the next pose.