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And when you take your legs wide you can do a manual inner spiral. Which means that you
lean to one side so that the other hip comes up off floor. Take one hand to the back of
the thigh where the buttock meets the thigh and one hand to the inner thigh. Turn the
flesh in and even move the bone. Widen it back and apart. And, then sit back down on
the sits bone. Then, just notice the difference. You'll feel now that the left side feels much
more broad and spacious. Then, lean to the other side and do the same thing. Thigh turns
in, bone also moves back and widens apart. And, then when you come back to center root
the tail bone down so the legs feel stable and rooted on the earth. Then, soften your
face. Create freedom in the breath and lengthen your spine up toward the sky so you get long.
Now to twist, we're going to twist toward the right leg. So, again inhale. Lengthen
your spine. And, then as you exhale twist the belly from the left side. That's where
the twist starts, toward the right. Again, inhale. Lengthen and exhale twist. Now, as
you get more twisted if you feel that you do have a curve in your lower back then it's
safe to fold forward. You can take a strap around the balls of the right toes. You keep
the twist. Inhale, lengthen the spine. Root down through the tail bone. Extend through
the legs, get even longer. And, then as you exhale fold forward. You can even keep pulsing
the twist. Inhaling, lengthen and exhale fold. And, then inhale. Come all the way back to
center and repeat on the second side.