Press your right big toe base firmly into the wall. Your elbow is bent straight up towards the ceiling above. Bring your left fingertips to the wall directly above your right foot.Make sure that your right arm is in contact with your right outer knee. Place your right hand to the floor, or block beside the right outer leg.Step your left foot back so that the distance between your feet is slightly wider than a legs length.The angle of the sole of your foot will be 45°. Position your right foot with the ball of your foot up the wall and your heel to the floor.Simultaneously, from your right outer knee to outer buttock draw inwards, towards the centre line of the body.As you remain in the pose lengthen from your pubic bone to inner knee outwards. Maintaining the above actions, continue to bend your right leg until the top of your thigh becomes parallel to the floor.Whilst doing this contain your right hip socket towards the front of your body. With your leg partially bent, increase the pressure of your right outer heel and turn your inner knee away from your pelvis.Rather than bending your right leg in one continuous action, partially bend your right leg (come down halfway).As you bend your front leg, maintain contact with your left fingertips to the wall.
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