Dori Markakos: Hi, I’m Dori and I will take you to the basic body positioning and breathing in intermediate workout. Let’s go ahead and get started. So, I want you to sit up right in the middle of your mat, your feet together and your hands grabbing right underneath your hamstrings, take a big deep breath in and as you exhale, I want you to round out your spine one vertebra at a time. Keep your spine in neutral, so go ahead and look forward, take your chin to your chest, drop your shoulders and unroll your vertebra one at a time, so each vertebra is touching the mat.
Extend your feet and your legs on the mat and bring both arms straight above your head. As you take a big deep breath in, I want you to reach those finger tips forward, and as you exhale rotate those hips under for a nice pelvic tilt. Now good way to check to make sure your spine and your pelvis is tilted as you take your hand and place it between the small of your back in the floor. If you can’t put your hand under there, you have a good pelvic tilt. If your hips are posteriorly tilted and you can put your hand underneath, you need to rotate those hips a little more under.
So, make sure your pelvis is tilted, your spine is nice and flat along with foot, take a big deep breath in and as you exhale again, decompress those shoulders, keep those hips rotated under, abs tight and make sure those knees are soft, and those legs are tight or contracted. Again, one more big deep breath in, reach those finger tips all the way up towards above your head, drop the shoulders and exhale. Rotate those hips under, keeping your navel and your spine contracted. Let’s go ahead and move on.
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