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Pose 11 in the sivananda series is utanasana, standing forward fold, and Sue's going to
demonstrate for us. So I'm going to have you standing facing this way. Start into dasana
pose. It's basically stacking one part of the body onto the next, so go through the
steps. Bring your toes a little bit closer together than the heels. Wonderful, strong
thighs. Engage those thighs. Tuck the tail bone, hollow the belly and relax the shoulders
back down, away. Yes, gently drop the chin. You want the chin kind of parallel to the
ground, the crown of the head reaching for the ceiling. Alright, coming into the forward
fold, arms to the sides, inhaling up. As you exhale, swan dive forward fold. She is bending
from the hips, beautiful. The first thing I'm going to have you do is grab a hold of
either side of the elbow. Using the weight of her arms and the weight of her head to
really start that good stretch. Now in this pose you're getting a nice lower back stretch,
you're also stretching your hamstrings. So holding this just a little bit in the beginning.
Do you feel the stretch in the back of the legs? Yes. Nice. Gently release the elbow.
Now taking your hands beside your feet you're going to lower back just a little bit, and
please feel free to micro bend the knees if you need to. Beautiful. The crown of the head
just completely towards the mat, relax the neck completely, and coming out of it very
slowly. Inhale, reverse swan dive all the way up, take a nice back bend to counteract
the fold. Inhale up, straight spine, exhale, heart center.