Bring in your knees together into your chest, wrapping your forearms around the back of your thigh or around your shin as you feel. Rock up into a plow. Rock to sit, balancing on your sit bones for a moment, locking your shins with your forearm, and separate your feet or finishing poses. Baby bridge, feet apart about shoulder distance, press through your inner heels, interlace your fingers behind your back, walking your shoulder blades together protecting your spine, protecting your neck, lift your pelvis to the sky. Press through your inner heels and engage with thigh.
Ardha Dhanurasana Prep, backbend prep. Arms over the head, small circular motions that opens shoulders. And bend your elbows and place your palms next to your ears on the floor. Your fingers pointed towards your feet. Press through your heels into a reverse tripod on the top of your head, pause there.
Second phase of backbend preparation, Tripod. Release down by pressing into your hands lowering onto your shoulders, bring your knees into your chest. Prep your arms around your shins or your thighs, your ankles crossed, pressing your lower back into the floor. Breathe through your nose, release to the lower back. If you want to go little deeper you can press your forearms and your calves. Your ankles still across. Release into the back and reverse forward bit. On your back, bend the knees to the chest, palms down on to the floor and the legs over the head into a plow preparation. You can bend your knees into your forehead. Palms on the back. Feel the slight pressure in the throat on the upper back. If possible bring your feet towards the floor over your head and place your palms down on the floor and roll down on to your back.
Uncross your ankles, place your feet on the floor. Adjust your position to center yourself on your mat. Extend your arms and legs down with your feet together. Release your entire body into the floor.
Matsyasana, Fish Pose. Press your hands into your outer thighs. Press the elbows into the floor. Raise up on to the top of your head, squeeze your thighs and extend your ankles, point your feet. Keep lifting your chest, feel the pressure point on the crown of your head.
Press the elbows, lift the head slightly and then release down on to your shoulders. Fall up and bring your knees into your chest, cross your ankles, place your shins with your forearms, fingers interlaced, chin to the chest, exhale back, inhale. Rock up and balance on your seat. Cross your ankle, finger stands press up over your ankles onto your knees. Come forward on to your hands, stand up. Walk your feet back and kneel down.
Place your forearms on the floor, press your top of your head into the ground. Slide your hands back through elbows or over your wrists. Stand up on to your feet, point your feet slightly forward, adjust your position, elbows over the wrist, shoulders back, elbows shoulder-distance apart and kneel down on to your knees.
Feel the pressure point on the crown of your head as you round your back. Breathe deeply, breathe from the center, deep of the navel the lower belly, the core muscle, and slide your knees back, lower down into a press, lower on to your ribs, shoulders back and inhale straight in the arm. Slide forward, pelvis towards the wrist and pull back into a kneeling downward dog, flex your toes. Shoulders back, inhale, rise up. Cross your ankles, roll over your ankles into a seated position. Cross your legs in a comfortable seated position. Prep your palms at your navel, engage your whole body by exhaling completely.
Feel your core central body between the sit bones, begin to elevate your spine. Expand and contract with your breath, inhale and expand the lungs with the rib cage, exhale, engage your body, navel to spine, soften your chin towards your chest. Pause to ground. Bring your knees together, lock your forearms around your shin, balancing on your seat with your ankles crossed. Release your palms down, put your knees separate slightly with your knees bent and your ankles crossed. Shrug your shoulders back with the straight arm, exhale and inhale, lift your seat off the ground. Balancing between your inner heels and your palm. Short powerful exhalations through the nose. Draw the navel towards the spine on the exhale.
Relax the belly between outbreaths. Energy breath, release to your seat, uncross your ankles, soles of the feet together. Hold your ankles, roll on to your back. Interlace the fingers over the navel, bent knees, thighs apart, soles together, palms over the belly.
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