Pamela says…
“Kicking and Stretching equal and simultaneous.”  Put your full intensity into this effort.  Keep standing leg strong and locked out.  Keep breathing.

Heidi says…
To fully appreciate Standing Bow you literally need to allow yourself to fall (from grace) and immediately pick yourself up, without hesitation. Focus on a steady, slow breath. Create a full-on balance between the kick back into the hand and deep stretch up (and eventually forward) with the arm. Try not to get stuck where you feel safe – keep challenging yourself to move forward. Once you have the shoulders pulling apart in one line, start to bring the body down. Read the rest of this entry »

Pamela says…
Spine Twist has a very fiddly set up.  It is worth the trouble to get it right.
Make sure you are not sitting on your heel.  Open up your leg enough to allow your hips to sit level on the mat.
Keep looking at the wall in front of you until you have the full set up…..Getting your full spine as long as possible before you turn your head will maximize your ability to twist.

Heidi says…
To twist the spine it’s important to keep both hips flat to the ground and your body weight slightly forward. Breathing should be deep and slow, controlled. On your inhales stretch up, think of lifting up out of the waist (keep your chin parallel to the floor). On your exhales move deeper into the twist, neck long, head stretching up to the ceiling, relaxing shoulders away from the ears, pressing the elbow into the knee.
Coming at the end of the practice spine twisting is a wringing out/cleansing of everything that came before it.
Read the rest of this entry »

Pamela says…

Keep pushing your hips forward, as you drop your head back, letting your neck relax.  Resist the urge to let your hips drop down.

Rachel says…

Grip tightly onto your heels as you lift your chest to the ceiling and push your stomach and hips forward towards the mirror. You want to create a nicely rounded spine while pushing your hips so far forward that they may even go beyond your knees. Read the rest of this entry »

Pamela says…

A wonderfully challenging posture. Great opportunity to deal with your fear. Read the rest of this entry »