applied practice lab converge

3.8. Applied Practice Lab: Converge — Transcript (English)

Summary:

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Transcript

So in a reclining position here, you wanna extend the legs up into the air.

Remember, push the chest up as you draw the shoulders down.

Try not to collapse the chest here.

Bend your knees slightly, lower the feet to come down to the ground, and then reach forward, grab the right knee with the right hand, the left knee with the left hand.

Allow yourself to hang here for a second. and tilt back and you’re really just hanging comfortably.

Now releasing the hands and from the shoulder again movement comes from the shoulders you extend both arms forward palms leading here continue to draw the shoulders down here and spread through the toes balls of the feet pressing forward as you start to extend the legs forward and up and as you can see here Satak is doing an easier version without straightening the legs here.

So if you feel like you can manage this comfortably without deepening your breath, you can extend your legs such as what Asha is doing.

Continue to draw the shoulders down, the palms continue to press forward.

Composures calm here.

As you can see with Satyaka’s face, very calm.

She’s not stressing out.

And to release, we’re going to across the right leg over the left this time we’re going to rock forward very carefully and then come on to the knees and lift the pelvis up into the air.

As you can see here now if your hamstrings are tight you’re going to be bending your knees as Satya goes doing here.

If you’ve got more flexibility in your hamstrings you’re going to be allowing for the soles of the feet to come down but the most important point here is you want to keep this peak shape.

That means the the sit bones lift up high and as you can see how straight through the spine the line is spread through the fingers here at the same time drawing the shoulders towards the hips but the same time resisting from the tiptoes or soles of the feet right through the hands they push away from each other relax to the neck to you can also do movements through the rib cage chest and pelvis but these are not strong movements or subtle movements just to calibrate how you feel in the actual form.

Try to keep the neck relaxed throughout the entire experience.

And slowly lowering the knees down to release and sit back onto the heels.