Tip:
Highlight text to annotate it
X
From Uttanasana make sure your feet are hip width apart, your second toes are parallel
to each other and you create a sense of stability and evenness in the legs, so engage the leg
muscles, hug them to the bones, hug the mid line so that it's like you are dragging the
legs together and draw the energy upward to the core of the pelvis. And from the core
of the pelvis, root down into the earth, pushing down through your leg bones so you feel your
feet like they were extending into the floor. Out of that you'll also feel a rising like
a freedom in the spine. Then from that freedom, fold forward. When you fold forward to Uttanasana
keep your legs steady and strong. Now we're going to take a twist in Uttanasana, so again
the feet remain hip width apart, you're going to take your left hand to your outer right
shin and even use the left hand like drag it against the right shin as though you were
pulling the right leg toward the left and use that action to twist the belly and the
spine toward the right. You can also take your right hand to your right hip, make sure
the hips and the legs are staying level and square so they stay stable as you twist the
spine. Take another breath
and inhale back to center, you can fold forward and we'll take the second side, the right
hand to the left shin. Again use the hand to help you hug the mid line. So legs stay
steady but the spine gets free. Hug in a lot with your inhalation lengthen your spine and
with your exhalation twist.
And inhale come back to center, fold over your legs and then scoop your tail bone and
root down into your legs. Take your hands to your hips and inhale, come all the way
back up, standing.