Dan Ward, Core Values of Yoga - Acceptance, Healing & Forgiveness I UDAYA.com

Transcript

and let's bend both knees to start put the feet flat you might lift up your pelvis and take the tail forward and then set it down again and now take your strap and take it over your right foot and take the leg up to the sky so when you hold the strap i'd suggest that you don't do that wrap around your hand creating kind of a tourniquet instead hold it with your palms facing you thumbs turn up and avoid gripping the strap too hard you might choke down a little bit on it so you can tuck your shoulder blades under and now slide your left leg forward and ground your left heel so in the first round of this this pose we really just hug the knee into the chest and we use the hand the fingers to help deepen the inner thigh forward and down so turn your inner left eye down you may feel the impression still from your fingers there and then bring the halves of the strap together slide your right hand up the strap until your right shoulder blade is off the mat and then let's bring that left hand to the top of the thigh and push the left thigh forward energize the feet rotate your right hip externally and then look to the left navel to the left as you bring your right leg out to the right any amount we want to stay centered so you're using your core here to stabilize the center as the weight of the leg moves further away from center