Exhale, bend your right leg bringing your foot close to your right hip, opposite the sitting bone. Rotate your torso toward your right knee until you can bring your left arm acrdss the front of your knee. Turn the palm of your hand to face backward and wrap your arm around your knee. Bring your right arm around your back and clasp your right wrist with your left hand. Your left foot presses open and forward. Inhale, lengthen your spine and create a strong vertical lift. Exhale, turn to look over your right shoulder and stay for five breaths. Inhale, look to the front. Exhale, release the pose and stretch both legs out before going into a vinyasa. Repeat on the other side. Go into a vinyasa.
o The arm position in Manclryasana C requires a huge amount of shoulder flexibility as well as twisting in your spine. ii it is too difficult, simply hold your right knee with your left hand and place your right hand on the floor to help to steady and lift your spine. Don’t slump and let alt your weight rest on your right hand though.
Exhale, bring your left foot into half-lotus. Bend your right knee and place your foot in line with your sitting bone. Bring your left knee as close to your right foot as you can. Rotate your torso and stretch your left arm along the outside of your right knee. Turn your palm to face backward and wrap your arm around your knee, taking your right arm behind your back. Clasp your right wrist with your left hand. Inhale, lengthen your spine and look over your right shoulder. Exhale, deepen the twist. Stay for five breaths. Inhale, turn your head to the front. Exhale, release the pose and stretch both legs out before going into a vinyasa. Repeat on the other side. Go into a vinyasa.
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