Fish (option heels up variation hands in prayer)
Svasana
← Previous post ...
3 - Press your heels upward.
4 - Press the crown of your head away from your shoulders and feel the elongation in the back of your neck.
5 - Press your finger tips up and away from your shoulders.
Come onto the hands and knees bringing your heels up the wall, balls and toes of the feet on the floor.
Raise the heels up. Join the two forearms together. Place the palms of the two hands on the ground. The two little fingers must be in close touch. They project towards the feet.
The ability to lift into the final pose will come from deepening the pull of the navel toward the spine and tucking the heels up into the buttocks. Avoid hopping and work slowly to develop this essential understanding.
The Swing of It ...
Once the first two steps are reasonably comfortably, and breathing is easy, take a deep inhale, and 'breathe' the heels up, coming into the full expression of the posture. The legs are Active when fully extended.
With your heels supported, the backs of your legs are extended all the way from your heels up to your hamstrings, especially the backs of your knees.
With your knees still bent and heels up, press your chest back toward your thighs, sliding your shoulder blades toward your hips.
Straighten your knees and lift tailbone even higher, lower your heels toward floor.
Sit with knees spread to the side and the soles of the feet together. Grasp the feet with the hands and pull the heels up to the perineum. Knees should aim toward the floor.
Move your shoulder blades apart to lift your body as high as possible (this activates your serratus anterior muscles), and at the same time, draw yourself into as tight a ball as you can by pulling your heels up and curling your trunk.
 See also: Asana, Yoga, Breath, Body, Posture
  
|
RSS
