The first point of connection with
Eenadu Mukha svanasana is your hands how
do you place your hands on the mat? You
have to make sure your fingers are
separated and pressing equally into the
floor and try and take your licks little
more back so feel very strongly with
your hands on the mat. Now tuck your toes
when you tuck your toes make sure you
engage your navel so you're not letting
your stomach loses you're gonna suck.
Your stomach and heart as much as you can
making infinite space between your
stomach through your eyes. Now you're
gonna tuck your toes and slowly lift
yourself up when you lift yourself up
your focus is to lift your hips back and
up so lengthening your spine.
Stay here as long as you can breathe
deep and long now when you're
comfortable without bending.
Your knees without dropping your hips
without rounding your back keeping that
the position of your spine completely
straight. You're gonna press your heels
into the floor so this looks like a
reshape position so don't squeeze you
arms to your ears try and rotate your
shoulder slightly outside and drop your
head completely relax and stay here for
five words from the supine position.
Place your palms down and bring you
hands underneath the body with the
elbows as close to each other as
possible feet together inhale lift the
head up look at your feet exhale bring
the crown of your head on to the mat
open the shoulders.
Come into all fours so what that means
are you need to have your wrists always
aligned underneath. Your shoulders and
your knees always aligned under the hips.
Your hands are shoulder-width distance
and your knees are the hip-width distance.
What we are going to do is drop the
spine down as you lengthen upwards with
the chin and the tailbone on the exhale.
You'll round through the shoulders pull
the belly in and bring your chin to your
chest, as you look to your navel, come to
a neutral spine begin to sit with a
straight back and keep your soles of
your feet together and interlock your
fingers onto your toes and begin to flap.
Your thighs so this helps in opening
your tightness in your groins and your
hips make sure your breath is really
normal to intensify the stretch in your
groins pull your feet closer to your
pelvis and begin to clap a couple of
times into the hands and the pubic bone
with everything. Let's board Alexa and
then your makeup nice gentlemen for your
lower back. You know what has them in
squeeze this to a greater extent keep
breathing.
Placing your hands on your hips you're
bending forward and trying to place the
crown of your head on the mat so your
hands can be placed on the mat in front
of you or it can be placed on your hips
or you can place it you can hook your
toes with it or you can interlock you
fingers behind you and let it hang so
each of these postures will give you
different benefits so you can try all
all of them sitting on your heels
slowly move on to a table.
exhale and lower the hips to the heels
and forward on the floor have the knees together.
If you're more comfortable spread the
knees slightly apart
the arms can be overhead with your palms
on the floor.
Palms office can be stacked under the
forehead our arms can be alongside the
body with palms up you.
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