Namaste everyone.
Peace and blessing to you.
I am Opinia.
When it comes to Cobra and Upjog,
I trust that many of us never pay attention on the lower half of the body.
But let me tell you this.
The health of your lower back will depend greatly on how you place your leg,
Your ankle,
And your toes in this pose.
Recolali.
Anomaly.
When people do these posts.
They are actually will be more rightful.
At the Big Toast!
And the inside edge of the feet.
And what that does with the leg is that.
.
.
You're late.
Without you knowing it,
It's external,
Rotate themselves.
And when I put that on the standing post,
This is what you look like.
Cobra or Up Dog on the lower half of the leg.
So your feet are turning out and that's the reason why you can only feel your toes.
On the floor or maybe a little bit on the inside and also on the insides of the legs.
So when you finish the turn out and you repeat.
Push your chest up,
You actually really compress right at the lower back.
And this is the recipe of a lower back.
Of course,
You may not feel the lower back pain right away.
The continuing of this cobra pose and up dog pose for a long period of time.
And one day.
You're back.
Will hurt.
And when it hurts,
You just wonder where it comes from.
And they can be sure and you can be sure that This up dog and cobra contribute to that.
So how do you change it?
So this is how you change it.
I'm going to show you by putting the action while I am standing first,
Because you can see.
So when you do up dog and cobra.
You have to turn your legs.
Ignored.
Right.
So you should feel the front of the leg.
The front of the feet.
And most of your toes,
If not all of them.
If you can feel your big toes and your little toes on the ground,
You can be sure that your legs actually internally rotate into a healthy spot.
That's the only way you can feel all the toes.
So this is what your leg should look like in up dog and cobra pose.
So let's put that there.
So when you come here,
You.
.
.
Rotate your legs inward.
Which you actually gonna feel like your hips go up toward the skies a little bit.
That is a good sign that you finally have the front of your legs from the toes to all the way up to your hips on the floor.
And you spread your toes and click them into the ground.
I definitely can feel it.
My big toe.
All my three toes after that.
And the later toes.
Yet on the floor.
Then.
.
.
The action of that.
Lower half you have to keep it and you're not going to change it.
And every time when you start adding up,
The upper half of the body.
In cobra or up dog.
And your legs start to turn outwardly.
You have to tell yourself that you actually push your body beyond its capacity to keep yourself safe.
So you're gonna come down.
Correct.
You leeks.
Add the height.
In updog and cobra only to the point you can keep the rotation of your legs.
Inwardly.
And you can feel that your toes.
.
.
All of them are on the ground.
And you are not gonna go.
To abduct a cobra.
Higher than the capacity.
Of you to keep that rotation of your leg.
In that.
Healthy spot.
Because when your bodies are tight and you act so much of it,
The body will compensate and it's going to give you the height you need.
The lower half of your body.
It's all miss a lie.
And prong your lower back to get hurt in the future.
You don't want to do that in the yoga practice.
Because Of course,
Just like any other physical activity,
You can hurt yourself if you are not careful.
Mindful of what you're doing.
Safety practicing everyone and I see you next time.
Namaste.
