So,
We will position ourselves.
Like this,
Where we ensure that the wrists are underneath the shoulders.
And the knees are underneath the hips.
So try to avoid to shift the weight here or too much there.
So by looking down,
You should normally see.
We try to relax the feet here in the back.
And the hands are really like a gecko,
You know?
So if you're gripping to the mat,
So you open the hands and you give a little bit of pressure onto the fingertips so that you are avoiding to have too much tension on your wrists.
Now from here you are first trying to find your neutral posture.
So neutral is normally for most of us something like that,
Where there is in the lumbar spine,
There is a little curve.
Some of you might have more of a curve here and some of you might be more here and you would take your neutral.
Good.
Now to the arms,
You try to bring the forearms tilted forward.
That's also very important.
And we are avoiding to sink into our chest and into our shoulders here.
So you're trying to push away from the mat.
Now the arms are straight.
And there's space between the ears and the shoulders.
Now we bring a little bit of activation into our body.
Into our navel.
And we connect from the navel to the spine.
And from here we start rolling and curving down,
Looking to the pubic bone.
And gently,
Gently.
Opening.
When you're opening,
Please do not open the head and the neck like that,
But try to have a longer line so you're avoiding any extra tension in the neck.
So you're curving,
You're looking down,
That includes the head,
So don't let it get stuck here.
You move the head all the way down,
Curving the entire back of the body.
And you are opening again,
Shoulders away from the ears.
Let's do that a couple more times.
Breathe out as you cough.
So you have more space in the body when the air is flowing out of the body.
And you inhale.
NSU.
And one more time,
Exhale,
Curl the arms,
Stay straight.
And you open your inhale.
That is the four-footed stand in yoga.
