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active thigh muscle to stabilize the knee (3.3 sec.)
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dont press kneee, lift thigh (3.5 sec.)
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inner alignment from heel to sit bone to avoid knee collapse (5.4 sec.)
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inner rotate lower leg to stabilize knee (3.7 sec.)
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keep knee on top of heal (5.5 sec.)
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lift knee cap to strengthen knee (2.8 sec.)
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lift toes, connect to knee prevent hyper extension (7.7 sec.)
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outer alignment to avoid knee from hanging (8.4 sec.)
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pull outer toe toward knee (2.3 sec.)
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soften knee to avoid hyper extension (3.4 sec.)
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bring your hip crests forward (1.8 sec.)
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broaden inner thighs back (3.1 sec.)
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connect from pubic to sternum (2.6 sec.)
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deepen the pubis back (1.7 sec.)
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draw sit bones together (1.9 sec.)
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draw tailbone down for outer rotation (2.7 sec.)
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inner rotate thighs (1.6 sec.)
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lift your hips points (1.4 sec.)
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outer rotate front and inner rotate back thigh (3.2 sec.)
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outer rotate front thigh and inner rotate back thigh (3.2 sec.)
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outer rotate thighs (1.5 sec.)
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rotate front leg out and back leg in (4 sec.)
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widen sitting bones apart (2 sec.)
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avoid compressing lower back by connecting to depth of belly (4.2 sec.)
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bowing forward connect to depth of belly (3.3 sec.)
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breathe out through side chest (2.4 sec.)
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breathe up through side ribs (2.4 sec.)
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extend spine from inner thighs (2.4 sec.)
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lift from perinium towards solar plexus (3.2 sec.)
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lift up from kidneys (2 sec.)
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lift your pubic bone toward your navel (2.4 sec.)
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on exhale feel how navel is drawn toward spine (4.4 sec.)
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relax organs and melt to back body (3.2 sec.)
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relax your sacrum (1.4 sec.)
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sink down through sacrum (2.1 sec.)
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connect from pinkies to lower corner of shoulder blades (3.8 sec.)
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creat a lift in the base of your palm (2.6 sec.)
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distribute weight on al 4 corners of hand (4.9 sec.)
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draw lower corner of blades to midline (3.6 sec.)
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draw shoulder blades toward spine (2.3 sec.)
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draw your elbows toward the midline (1.9 sec.)
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extend arms wide and turn hands elbows and collar bones (5 sec.)
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grab the mat with your fingers (3 sec.)
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inner rotate shoulders (1.5 sec.)
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lift your sternum (1.1 sec.)
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line up middle fingers (1.6 sec.)
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lower your shoulders (1.2 sec.)
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melt between your shoulder blades (1.9 sec.)
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outer rotate shoulders (1.7 sec.)
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outer rotate upper and inner rotate forearm (2.9 sec.)
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plug arm bones toward shoulder socket (2.7 sec.)
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plug shoulders in (1.2 sec.)
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point armpit toward center of mat (2.6 sec.)
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pul mount of thump and little finger toward each other (3.4 sec.)
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pull mount of thump and little finger toward each other (3.4 sec.)
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push down the mount of index finger (2.4 sec.)
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relax your shoulders (1.3 sec.)
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spin palm toward pinkies (2.9 sec.)
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spread the fingers (1.3 sec.)
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widen shoulder blades away from spine (2.6 sec.)
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balance your head over your tail (2.3 sec.)
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bring awareness to front of spine (2.3 sec.)
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bring the top of your spine back (1.7 sec.)
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create a lift from the front of your spine (2.6 sec.)
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draw you limps toward your spine (2 sec.)
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draw your limps away from your spine (2.2 sec.)
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extend from front of spine (2 sec.)
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extend from the inside of your spine (2.5 sec.)
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keep lower back curve and prolong down sacrum (3.6 sec.)
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laze your breath through your spine (2.2 sec.)
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lenghten through the back of you neck so that your chin drops toward your chest (4.2 sec.)
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lenghten through the back of your neck (1.9 sec.)
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lift from chest bone and sink down through sacrum (3.4 sec.)
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lift from the backs of your ears (2 sec.)
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lift up through the top of your head (2.1 sec.)
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pull the palate back and up (1.8 sec.)
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relax your jaw (1.1 sec.)
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relax your tongue (1 sec.)
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root tail and lift from crown (3 sec.)
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stabilize your hips and turn from belly (2.9 sec.)
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turn from belly, solar plexus, heart and head (6.6 sec.)