The Bound Half Lord of the Fishes Pose Yoga Pose

Video Transcript

"Hi, my name is Cindy Mastry with Yoga Etc. Studio on behalf of Expert Village. This is Willy and in this clip we're going to demonstrate the spinal twist with a bind. Willy is starting out dandasana, that's an lengthening up from his tail bone to his crown of the head. (Good) He's going to take his arms just down his sides and he's going to take his right foot and he's going to bring it over and cross it over his left knee. Now, you want to make sure you can keep your right hip down and if your right hip wants to lift up then you want to make sure you keep your leg long out in front so that you don't hurt your spine. But if you could keep your hip down you're going to bend your left knee in and bring your left foot around next to your hip. (Good) Again he's going to use his breath and root down into the ground with his tail bone and lengthen up through the crown of the head. He's going to take his left arm just around his right knee and just grab it into his chest still lengthening. (Good) He's going to inhale up, reach his right arm up to the sky and as he exhales he's going to open his chest and bring his hand back around to the back of his spine. He's going to inhale and lengthen and as he exhales he's going to rotate. The rotation comes from the core then through the ribcage and then all the way up through the chest. Now he wants to make sure that if his head can just float freely so that he's not craning his neck. He's then going to take this in further into a bind by taking his left armpit over his knee reaching around and under and finding his hand, inhale lengthening up and as he exhales rotating his chest open. (Good, very nice Willy) Then releasing unwinding the same way he came into it and back to dandasana, lengthening up. That's the spinal twist with a bind."