How to Do: Half-Moon Pose with Hands to Feet Pose - Tutorial

Transcript

Halfmoon pose with hands to feet pose out of the chandrasana with padahastasana inhale breathing bring your arms up over your head sideways bring your palms together interlace your 10 fingers release your necks fingers thumbs crossed keep a nice tight grip your palms to touch all the way up to your wrists like glue throughout the entire posture inhale breathing stretch up out of your waist and move your body right and left several times right and left and right then left the goal is to create a stretching feeling down both sides of your body all the way up to your fingertips so when you pass through the center stretch up taller like you're trying to touch the ceiling right and left warming up the spine when you can't start any more go ahead and stop in the middle I'll keep your arms straight elbows locked arms always touching with your ears there should be no gap between your biceps and your ears bring your hips slightly forward opening your hips and pelvis upper body leaning back keep 100% body weight back into your heels arms with yours chin up throat visible inhale stretch up out of your waist touch the ceiling in an absolutely straight line come down to the right side without bending your elbows without bending your knees continuously push your hips to the left beyond your flexibility and create a tremendous stretching feeling all along the left side of your body and set out from your fingertips all the way down to your toes bones to skin hips forward upper body back body weight in your heels bring your left hip forward to your - hips were in one line bring your right shoulder forward towards the front mirror opening up your chest stretch your arms to the right and push your hips select and come down a little bit deeper come down and push and push and push inhale breathing come all the way back up and stop the middle then we do the left side arms straight stretch up out of your waist try to touch the ceiling and an absolutely straight line come down to the left side without bending your elbows without bending your knees keep a nice tight grip arms back with yours push your hips to the right beyond what you perceive to be your flexibility to create this tremendous stretch inside out from your heels all the way up to your fingertips on the right side of your body chin lifted throw a visible breathe bring your right hip forward to keep your two hips in one line bring your left shoulder forward towards the front mirror opening up your chest squeeze your palms tight stretch your arms to the left and push your hips to the right come down a little bit deeper come down and push and push and push and push and hell breathing come all the way back up stop in the middle next is backer bending take a deep breath and drop your head back as far as it goes look for the floor behind you squeeze your pumps together stretch your arms up towards the ceiling and bring your arms back immediately try to keep your arms back with yours stretch your arms back like you want to touch the back wall behind you bend your entire spine backwards from your coccyx to your neck your lower back middle back upper back total spine backward bending push your upper body back try to fall down backwards body weight in your heels take a deep breath put your stomach legs hips everything push forward towards the from here and bring your arms back even more stretch back look back go back way back pull back lower back inhale breathing come all the way back up stop the middle Nexus hands if you pose suck your stomach in bend your knees keep your arms with yours and slowly come down to bring your hands onto the floor in front of you move your hips right and left several times right then left right then left right then left goal here is to warm up the lower back getting movement into the spine so your lower back is feeling nice and loose comfortable easy and flexible this is a u-turn from backward bend afford vent so be careful here your spines not quite warmed up just shake it out right and left and right then left bend your knees as much as you need to and grab your heels from behind step on all five fingers of each hand your little baby pinky fingers touching each other side by side and bring your elbows behind your legs touching behind your calf muscles as best you can throughout the pose once you have the grip don't lose the grip begin to pull on your heels and stretch your body down from your lower spine towards the floor touch your stomach to your thighs chest your knees relax your head so your face touches your legs below your knees there should be no gap anywhere between your upper body in your legs it's okay to keep your knees bent if you need to but no gap between your upper body and your legs now pull on your heels and stretch your body down towards the floor push your knees back and try to lock your knees create this tremendous stretching feeling in the backs of your legs inside out from your coccyx to your toes coccyx to your forehead and continuously keep pulling without interruption without our mission pull on your heels push your knees back try to lock your knees exhale suck your stomach in try to lock while your body weight forward into your toes try to lock the knees a couple more times here pull on your heels push your knees back try to lock your knees keep your stomach in tight bend your knees arms with yours and Hale breathing come all the way back up to the top arms and head stay together and exhale bring your arms down by Saad