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Hello my name is Scott Soller, Yoga Instructor. And I'm here on behalf of Expert Village.
For the next pose, bring the thighs to the chest, extend the legs, arms, head up. As
you lower the legs, reach the arms. We'll come into a very soft, to begin with, bowed
pose. Find the soft spot, bottom of the seat, between the sit bones and the tailbone. You
can hold the back of the thighs. Again, when the navel comes in, press the lower back forward.
Inhaling, draw the chin in. As you exhale, take the legs up to where you can maintain
a flat back. It?s very important. Shoulders are rounded a little bit but keep the breastbone
floating. You can always bend the knees. For more of a challenge, take the arms to the
side of the hips. Eventually straightening the legs, extending the arms. Keep the navel
tucked in toward the spine. To release the pose, we'll take the feet down and rest.