Yoga teacher training India Goa

UPWARD DOG...Suck cartilages in..bottom buttocks down...back leg straight up..bring waist close to wrists...Sternum higher than arms
   CHATURANG DAND ASAN.....Broaden heels..move hips close to arms......
 DOWN DOG...........roll inner knee back more and more ...Shoulder blades close to kidneys.......from arms make side waist longer...move triceps up

PARSHVO TAAN : .....Exhale bend ...reverse palms ..back of palms on floor..stronger wrist better extension of spine...press the palm on floor ....CHANGE...go down with pelvic girdle

PARIVRT PARSHVKON ASAN:  .......stretch hand over ear from inner navel towards head...tailbone towards head..CHANGE.. Squeeze from inner pubis towards hand?????

PARIVRT TRIKON :....... Revolve buttock and groin...take middle shoulder blades in...arm pressing down and armpit going up....revolve kidneys maximum

ARDH CHANRA ASAN: No skin of armpit should touch chest......front leg take skin deep into hip joint

PARSHKON ASAN : ......As you bend knees skin of tips of toes move backwards and flesh of legs move forward...turn left shoulder blade run parallel to right shoulder blade..turn chest.....ascend tailbone...

BACK BENDS   

COBRA POSE : Move ribs in ....Sternum up...contract the hips or buttocks and tighten the thighs.

UPWARD FACING DOG: Use bricks below hands to understand action on tailbone. Pull up or tighten knee cap or Patella. Tailbone in and up. If knee caps are tight then tailbone goes up. REVERSE WRIST and see ...back of elbow head stretch up to upper arm.

SHALABH ASAN : ( A)  Knee cap in  and stretch toes....Lift thighs and groin up.

( B ) Stretch fingers and  toes in opposite direction . Lift shoulder , groin and  thigh up.

DHANUR ASAN : Pull and push from armpits and ankles . Put rolled blanket below thighs to raise inner thighs. Ascend inner thighs .Entire body goes up except Patella or knee cap. Move Patella in. Spread all toes power will come in thighs.

KANDHAAR ASAN : Knees straight.

Thighs, Pubis, tailbone and sternum up.          

Move calf muscles in and increase space on back of knees .

Shin bone perpendicular to floor or knees over  heels.

URDHVA DHANUR ASAN : Knees and elbows straight.

Move head towards pubis.

Thighs, Pubis, tailbone and sternum up.          

Move calf muscles in and increase space on back of knees .

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