PRASARITA PAADOTAN ASAN 2.22...jump 4 feet apart and do not turn toes in or out just adjust....move metatarsals back tail bone forward ...Exhale bend down forearms perpendicular to floor ...move back of head down...if sides of ribs are strong then throat is blocked.........so sides of ribs should be like petals of flower ( sides of ribs released or more space then you will feel more lightness in brain)...(tongue on lower palate so that brain remains quite also keep trapezius down )
Move groin back.. Extend tailbone...pubis flat as much you can...head of pubis in...circular leg and knee...lower leg skin turn
Knee should be like a ball not like a knot knee....inner knee should wide open for hands to go down..roll back and broaden along with motion...after placing hands on floor increase distance between legs....turn inner back thighs towards top..concave back...skin of feet backwards...skin of palm forward ..skin of back palms should reach nails...skin of toe should talk to metatarsals..elbows in bend..head down..open calf muscles...from perineum extend the skin on either side of buttocks...see skin on buttocks takes same curvature like from feet to ankle...same rotation of feet and buttocks........inhale come back with concave back
Look at outer side of feet on heels coming up ....inner ankle is down and outer ankle up so lift inner ankle up
...Pressurize outer sides of feet back of neck ascending and Trapezius descending....relax temple, throat, jaw and tongue...palms not under shoulders but under elbows...abdomen soft for this softness turn back of thighs inside out..
8 PRASARITA PAADOTAAN or EXTENDED LEG STRETCH ( Prasarita means extended Paad means foot and Uttan means stretched)
Put palms in line with legs. Tuck tail bone and move tail bone towards head. If you feel tail bone moving back then move buttock bones towards hands . Lower back concave. Open more and more from diaphragm.
Energy moving from head to tail and then tail to head from downwards side. Move groin forward for bending more.Stability and mobility in groin. With help of arms inner thigh muscles towards groin....so that inner thigh muscles should raise groin higher and higher.
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Move groin back.. Extend tailbone...pubis flat as much you can...head of pubis in...circular leg and knee...lower leg skin turn
Knee should be like a ball not like a knot knee....inner knee should wide open for hands to go down..roll back and broaden along with motion...after placing hands on floor increase distance between legs....turn inner back thighs towards top..concave back...skin of feet backwards...skin of palm forward ..skin of back palms should reach nails...skin of toe should talk to metatarsals..elbows in bend..head down..open calf muscles...from perineum extend the skin on either side of buttocks...see skin on buttocks takes same curvature like from feet to ankle...same rotation of feet and buttocks........inhale come back with concave back
Look at outer side of feet on heels coming up ....inner ankle is down and outer ankle up so lift inner ankle up
...Pressurize outer sides of feet back of neck ascending and Trapezius descending....relax temple, throat, jaw and tongue...palms not under shoulders but under elbows...abdomen soft for this softness turn back of thighs inside out..
8 PRASARITA PAADOTAAN or EXTENDED LEG STRETCH ( Prasarita means extended Paad means foot and Uttan means stretched)
Put palms in line with legs. Tuck tail bone and move tail bone towards head. If you feel tail bone moving back then move buttock bones towards hands . Lower back concave. Open more and more from diaphragm.
Energy moving from head to tail and then tail to head from downwards side. Move groin forward for bending more.Stability and mobility in groin. With help of arms inner thigh muscles towards groin....so that inner thigh muscles should raise groin higher and higher.
yoga teacher training in india
yoga teacher training in goa
yoga teacher training in rishikesh
yoga teacher training in Dharamsala
yoga teacher training in kerala
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