Adho Mukha Svanasana & Uttanasana with Lois Steinberg, Certified Iyengar Yoga Teacher Advanced 2

all right Adam mukachevo Nelson Adam Mukesh Jonathan you can use the lower tether Ramona spread the fingers open the palms yeah beyond the inner rims of the hands stretch through the inner appendages elbows straight get the elbows locked in so shoulders closer to each other but for limbs wider filch through the inner weapons raise through the inner forearms go the outer deltoids to the floor roll the outer deltoids towards the floor and lengthen it up into the torso at the same time lengthen it up into the torso at the same time shoulders straight shoulders directly and lengthen the outer deltoids towards the floor and up into the back now get the ends down give the heels out a bit there your liberty end in line to the small toe don’t let it turn in now press the heels down on the floor press the heels down on the floor go the surface of the pinnacles of the paw in you have to spread the bullet hammocks of the foot from the big-hearted toe to the small toe press the ends down rolling the surface of the pinnacles of the paw in and move the base of the shin bone back move the big toe back to the he’ll get the ends down cornerstone the shin bone back middle shin top shin now knees back and open the backs of the knees Oh get the outer shins in you have to get the outer shins in but the knees out outer shins in out that’s it outer shins in knees out come on Kate get those heels down heels down and knees straight thighs back now lift the front ribs up to the front of the thigh get the outer armpit map down to the floor and now lengthen the internal armpit and move the Center armpit down to the floor bring the premier down turn on the arms and legs and entrusts and feet abdomen soft brain quiet and making the honcho down to the floor open the center armpit down to the floor jumper step totin asana feet apart hold your joints and heading down abdomens soft bracing the elbows press the thumb index finger down on your inner elbow to lengthen the outer sides of the torso down outer armpit to the elbow the outer places of the torso down to get the sides of the waist to expand keep the knees and thighs house come on jr.Knees directly knees straight everyone wheel the rear over go the rear from the back of the thigh towards the back knee straight Jer I don’t want to realise the whole room wait for you but we will get those knees straight move the top of the shin bone back move the top of the shin bone back that’s it now bun the rear over wheel the rear over don’t be adventurous go to the ball embankments of the hoof yeah that’s it and then lengthen the toes now don’t go back in the rears press the heels again without moving the rear back now to elongate the outer surfaces of the torso move the outer hip sockets down to the floor with the abdomen soft the collarbones soft the shoulders soft the brain hushed move the outer hip sockets down to the floor outer hip sockets down to the floor to elongate the sides of the ways with the knee directly Kim now affiliate your hoof hands down join the foot come two concave back look forward look forward knees and thighs house now you can get your hips over your ankles readily now press the hands turn the biceps forward lengthen the breast back ribs forward entrust forward Kate under the shoulders pass forward hands forward still more under the shoulders so you can lengthen the front place ribs forward get the outer shoulders up to the ceiling the center of the shoulder down to the floor abdomen soft thighs house now outer trendy sockets down again keep the front side ribs longer than the back side ribs and move your hands back and boundary to your foot and premier towards the shins with the rear wheeling over siestum back rump going over knees straight-shooting press the hands down lift the shoulders up to the waist and front down top is now on the shins premier on the shins abdomen now reach the arms forward inhale up to ord Vikas Dawson be in Tadasana okay you you you have to spread the chunk hammocks of the hoof from the big-hearted toe to the small toe press the ends down wheel the skin of the exceeds of the hoof in and move the base of the shin bone back move the large-hearted toe back to the he’ll get the ends down locate the shin bone back middle shin top shin now knees back keep the front side ribs longer than the back side ribs and foot your hands back and order to your feet and head towards the shins with the rear reeling over nap back rear going over knees straight-out press the hands down lift the shoulders up to the waist and psyche down psyche is now on the shins pate on the shins abdomen soft

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