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Upward facing. From reach asana one of the feet is going to come right in front of the
sitting bone, that's sort of true of all the reach asana, there's four of them. One leg,
the foot comes down right in front of the sitting bone. In this version (let me turn
around a little bit so you can see) you need to actually twist your hips, lift one side,
drop the other to get the knee down. So once the knee is down, whatever degree of flexibility
you have, you're really going to fold over, that heel is now really deep in your abdomen,
and shift your body weight forward and down. The further down you can go, the more luck
you'll have with this next part, which includes binding the arms behind the back. Binding
around the front of the leg, binding around the back of the leg, pull down, and drop the
head. I've got the head a little bit off the floor, let the head dangle, this is a really
nice release for the upper back, neck and shoulders, of course a nice hip stretch as
well. After you've done that a little bit, then we come into the standing, standing forward
bend, with this leg still in lotus position. Shifting the weight forward, pressing the
heel down, getting your balance, coming all the way in. And if you can hold in the ankle
to play with it.