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Hi everyone, I am Ester [Muffled]. I am yoga teacher and today I would like to show you how, to get into Savasana which is extend Prasarita Padottanasana which is wide legged forward bend. And this is an advanced pose. So, if you have never done head stance then you can go as far Prasarita Padottanasana but you do not go into the head stand at all and if you have done your head stance and you know you are good at it, and you can keep your neck long and without decompressing anything you can definitely keep this to go but if it is your first time, try it a bit of wall behind you.
Okay, we begin by stepping our stepping our feet wide into wide stance about a legs length distance. You place your hands in your side, you pull up your thighs and your knees and you press the outside of your feet in the floor little and lift inner ankles. Throw the outer ankles in. Okay, inhaling, strong legs exhaling, coming to that forward fold, keep your back nice and long and you go, you place your hands underneath the shoulders.
Now, you need to be able to have still straight backward even concave a little. If that is the case you can go further down, keep the back straight if you feel you start arching you are already going too far and you just stay where you are. If you can make it all the way down here with more less or less straight back, you are going to place the top of your head on the floor. Now, to make sure your base is right foot a head stand that you are doing from here, grab your elbows, hold your hands that is why your head is down and your hands are where the elbows where. That is the right position.
Okay, so now we are having the head on the floor and removing into the head stand, you first come up to the tip of your toes, and you can feel the weight going on to your head already, use your stomach muscles and follow your legs up. Take your time. Keep your neck long, shoulders away from the ears. Okay, and then you can come back out. And an in breath come back halfway place your hands back on the knee to shoulders and exhaling and on the next in breath, you can come back up all the way. Bend your knees and jump your feet back in. That is it! It is a great kick to be able to do it.
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