Lesson-13（补充内容）

2023-12-20 17:40:2102:04 183

声音简介

Invocation part
Keep an even and gentle pressure between the palms, roll the shoulder bones back and down.
Bring the back/back side of the upper arms down towards the elbows.
Withdraw all the senses inwards and downwards towards the center of the heart (it’s a space).
Exhalation a little deeper and a little longer
With deeper and longer exhalation, bring the abdomen back towards the lumbar spine.

Shoulder-blades up along the back towards the buttocks
Shoulder-blades into the back and up to the buttocks
Integrate the back 整合背部

Group work (集思广益)
Right knee inside out, left thigh back
Right buttock forword, right side trunk forward
Tailbone forward/in and head back
Press the left outer foot firmly down to the floor.
With every exhalation, turn the abdomen up towards the ceiling

Another way of practicing(另一种练习方法)
From parsva hasta padasana, with one exhalation, go to utthita parsvakonasana
With a sharp exhalation, go to the final pose.
Bend the leg, place the hand, top arm over the head