ashtanga yoga teacher training india

Keep your heels deeply rooted and the inner sides of your feet. ankles and knees together as you stretch. If you are weak in your abdominal and low back area, beware of pushing your hips too far back without any sense of weight in them. Use the combination of the bandhas and gravity to ground your pelvis and form a steady base from which to lift upward.
Q If your shoulders feel hunched and tense when you put your palms together, try interlacing your fingers, holding your elbows or keeping your arms apart.This gives more breadth in your shoulders but allows you to maintain the upward thrust of your torso, the lengthening of your spine and the depth and fluidity of your breath.
From Utkatasana do the above vinyasa: exhale, fold forward. Inhale, lift your chest. Exhale into Chaturanga. Inhale into up-facing dog. Exhale into down-facing dog.
Inhale, turn your left heel in and step your right foot between your hands. Ground your back heel firmly into the floor. Raise your torso, take your arms over your head and bring your palms together. Look up at your thumbs. Stay for five deep breaths. Inhale, straighten your right leg, keep looking up and, maintaining the upward lift of your body, turn your feet to the other side. Exhale, bend your left knee in a deep lunge. Stay here for five breaths. Go straight into the next pose: Virbhadrasana B.

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