1) Take back the left leg into Ardha Virasana (Half Hero). Pull the flesh of the calf back and not the side as you take the position.
2) Take half lotus with the right foot bringing the heel to the navel. Swing the right arm behind you and bind the lotus with the right hand.
3) Separate the knees to a wide stance of 120 degrees, keep the hips square and anchor the hips and thighs firmly down. Feel the pelvis and thighs as distinctly weighted, sunk down into the earth.
4) Lift up the spine and turn to the right. Hook the left hand around the outer right knee, bring the finger tips to the ground but the keep the palm up off of the ground. Place more emphasis on anchoring the left hip to ground and less emphasis on bringing the left hand all the way down to the ground.
5) Enjoy a thorough spinal rotation by lifting up the navel, sucking the kidneys into the body, rolling back the right shoulder, and casting a steady gaze all the way around to the side.
David Garrigues is one of the few teachers in the US certified to teach Ashtanga Yoga by the late world renowned yoga master Sri K Pattahbi Jois. As an Ashtanga Ambassador, he bases his teachings on the idea that 'Anyone can take practice,' a core idea in the teachings of Sri K Pattahbi Jois.
David's mission is to help others flourish within the contemporary lineage of Ashtanga Yoga. While staying true to the traditional teachings of Ashtanga, David is adept at adapting the practice to suit all levels of practitioner and make it accessible to everyone.
David is the creator of the Asana Kitchen Series (SUBSCRIBE for up-to-date videos https://www.youtube.com/user/davidgar...) as well as additional resources for Ashtanga practitioners including led DVDs and his pranayama book, Vayu Siddhi, available for purchase on his website http://www.davidgarrigues.com.
This Asana Kitchen was filmed at David's home studio in Philadelphia, the Ashtanga Yoga School of Philadelphia http://www.aysphiladelphia.com. David teaches a Primary Series and Second Series intensive there each year during the spring and fall.
The Asana Kitchen series is created to answer common questions or address concerns about the practice. To submit questions for the Asana Kitchen series, you can attend David's workshops OR email him at the email@example.com
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