your neck back to look up at your thumbs. In some Astanga yoga classes you may be taught the recent trend of drawing your shoulderblades back and down in upward looking poses. Although this produces an attractive posture, you should avoid it if it creates tension in your neck. Protect your low back from over-extension in this pose by contracting the bnndhas Cultivate a sense of dropping your tailbone downward as you lift your The strong uplift of your arms in this position can draw your shoulder blades up, which allows you to bend chest up.
To avoid injuring your knee make sure that your knee is directly above your ankle (right) rather than collapsing inward (left).
From Virabhadrasono A (see opposite) exhale, open your arms out to the sides, face the long edge of your mat and widen your stance. Maintain the deep bend in your lefi knee and ground the outer edge of your right foot firmly into the floor. Look over your left hand. Stay for five breaths. Inhale, straighten your left leg and turn your left foot inward. Exhale, turn your right foot outward and bend your right leg into a deep lunge, keeping your knee directly over your ankle. Stay for live breaths and then exhale, bringing your hands onto the floor on either side of your right foot. Go into the vinyasa in the pictures shown below: step back and lower your chest into Chaturan. Inhale, move into up-facing dog. Exhale, move into down-facing dog.
To avoid injuring your knee make sure that your knee is directly above your ankle (right) rather than collapsing inward (left).
From Virabhadrasono A (see opposite) exhale, open your arms out to the sides, face the long edge of your mat and widen your stance. Maintain the deep bend in your lefi knee and ground the outer edge of your right foot firmly into the floor. Look over your left hand. Stay for five breaths. Inhale, straighten your left leg and turn your left foot inward. Exhale, turn your right foot outward and bend your right leg into a deep lunge, keeping your knee directly over your ankle. Stay for live breaths and then exhale, bringing your hands onto the floor on either side of your right foot. Go into the vinyasa in the pictures shown below: step back and lower your chest into Chaturan. Inhale, move into up-facing dog. Exhale, move into down-facing dog.
