Basics

and left arm. Keep both legs firm, extend your arms, come up on the inhalation, and move your block to the left to repeat on the other side.

Stability comes with the evenness in both feet; the strength, straightness, and rotation of the front leg; a strong upward lifting action of both legs; and a firmness of the back leg and heel. The result is freedom in the pelvis, abdomen, and chest to lift and turn toward the ceiling. Lengthen both sides of your torso over the right leg so that the right side of your rib cage feels as long as the left. Firm the muscles of the upper right arm to draw upward and feel the lifting of the chest and extension of the left arm to the ceiling. Extend your arms away from each other and broaden your chest.

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