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Hands On Adjustments Artwork
Season 3 - Episode 3


5 min - Tutorial
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Rosemary, with the help of Alana, looks at Padahastasana (Hand Under Foot Pose)—verbal cues, fundamental alignment, and hands-on adjustments to help deepen the experience of the posture.
What You'll Need: Partner, Mat

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Mar 09, 2019
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Padahastasana. So, if your student can happily take Padagustasana, then we can move a little deeper. So when you're ready, go ahead and bend the knees and knees down. Instead of grabbing the big toes, we slide the hands under the feet, toes against the wrists, and then inhale, lengthen, and exhale back into the fold. Same principles. We want the quad muscles engaged, lifting the kneecaps a little to open and support the hamstring muscles. We want a little weight tipping into the front of the feet, and head, neck relaxed, shoulder blades moving up the back and rolling open. Yes, beautiful. Okay, and then for the adjustment, rooting one foot outside of their body, the other foot back a little, and hand on the sacrum, the other hand on the back, right? A student who can move into Padahastasana has a fair amount of flexibility through that back body, so you'll be able to ease them a little deeper, grounding through that hand on the sacrum, and then easing down with the other hand, encouraging the deepening of the fold. Okay, and then just releasing that hand, and I just want to reiterate that the hand on the sacrum is firmly rooted through the palm, fingers are lifted to keep it clean. All right, and then just gently easing back. Thank you, Alana, beautiful. There it is.


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