Namaste,
My name is Sepinya.
I am a yoga teacher who also offers live classes on InsightTimer.
When it comes to practicing yoga safely and effectively,
I am a firm believer in proper body alignment and there are a lot of details.
So you can feel overwhelming and intimidating especially when you're just introduced to yoga.
My intention of making this short breakdown into small portion alignment audios is to help you to digest this massive information little by little.
And one day I trust that you will become more confident with your practice.
Let's begin.
Since I launched an audio about the alignment actions of hands and feet,
So in this audio I want to move up from the ground and focused on the alignment actions of the legs while we are standing.
There are two of them that I want to emphasize.
But this audio I will talk only about the actions of the legs when we have our feet parallel toward one another.
This action I call shins in,
Thighs out.
Please stand in Tadasana,
A mountain pose.
Feet hip distance apart.
Align your feet to parallel toward one another.
Then apply alignment actions of the feet.
Next,
Bend your knees deep.
Bring your torso down toward your thighs and push your hands on the outside of your shins.
Left hand to the left,
Right hand to the right.
Now take a deep inhale,
Exhale and with the help of your hands,
Press your shins in toward one another and at the same time,
Push your thighs apart from one another.
Please even these actions so that your knees are still on top of the ankles.
One more time,
Inhale deeply,
Exhale,
Shins move in,
Thighs push out,
With knees remaining over the ankles.
Then you can relax and slowly stand up.
This action is shins in,
Thighs out.
And of course,
Normally our hands aren't involved in the actions.
But if you've never done it before,
The guidance of your hands surely helps.
Why not this time let's do it with our hands.
Come back to Tadasana,
Hip distance apart.
First,
Apply the alignment actions of your feet.
Then this time,
Bend your knees very slightly.
Take a deep inhale,
Exhale,
Shins in,
Thighs out and straighten your legs.
Continue to breathe and keep the action of your feet and legs for another two to three breaths.
As you are breathing,
Please observe and make an adjustment if needed.
Make these feet and legs alignment actions feel just right,
Not too much,
Not too little.
You should feel a strong support of your feet and legs,
Plus the engagement of your arches and legs muscles.
Your knees should be right on top of the ankles and you shouldn't feel any pressure on the inside or the outside or even on the back side of your knees.
Now you can relax.
This is it for this audio.
And before I say goodbye,
I want to remind you that the information I share of course is never one size fits all because your body is unique.
When you try these alignment actions and they don't feel right,
Please know that the best way to deal with it is to consult with experienced yoga teachers in person or through videos lesson so he or she can really see what you are doing.
Until next time,
Namaste.
