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Summary: Learn all about Hatha yoga and various poses for expanding the leg in this free video series.
Views: 303 | Tags: fitness, yoga, pilates, Kundalini, hatha, womens, ashtanga, womens fitness
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Questions & AnswersHi and welcome! My name is Scott Soller, yoga instructor on behalf of Expert Village. For the Expanded Leg Forward Fold, we have the feet wide, about three and a half hip widths wide. Very wide stance. Hands to hips. When the navel comes in, tail points down. As you firm up your thighs, inhale gently float the chest up, and when you forward fold from the hips, you can bend the knees if you need to, to get the fingers down under the shoulders. As you inhale, you want to lift the tail to elongate the spine. On the exhale, gently straighten the legs and keep your back flat, float the heart breast bone away from the navel and when you're ready to exhale, round the spine and dangle. Fingers come in alignment with the toes, elbows in, pointing back, let your head hang. You can bend the knees and relax into the hips. Lifting the sit bones away from the ground, inhale elongate and then on the exhale gently straighten, when you're ready to accelerate and to put a little force into your practice. Press down into your hands and a little bit forward to accelerate. And continue to breath and relax with intensity. When you're ready to release, we inhale the chest, exhale bend the knees, take hands to hips. Inhaling float up, and eventually step feet back to center and rest as the whole body.
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