Doing a Seated Position in Power Yoga

Video Transcript

"Hello my name is Scott Soller, Yoga Instructor. I'm here on behalf of Expert Village. The next pose is where we come up into seated position. Extending the legs to your right. Take the right heel in, for the head to knee pose, sit bones back. Knees come out to side, heel towards the perineum. Sit bones back, left leg out front. You can pull on the back of the thigh or the knee. You can also take the arms up on the exhale forward fold. Hold the ankle, the foot or you can hold the large toe. Inhaling sit tall, exhale press the back of the knee down. Stay here and breathe. Go through your check points, even of you can do the pose beautifully, if you are tightening in the jaw or the shoulders or the belly then we need to relax those areas for proper strength. Again here once you are settled and relaxed you can float your breastbone towards the top of the foot, exhale pull the navel in. Inhale, let?s come up, exhale and release. We will go to the other side, heel comes in. Again adjust your sit bones so you are at the frontal portion, left heel to the pelvic floor. Hold the foot or take the large toe into your hand. Or you can start pulling in the back of the knee inhale; exhale press the back of the right leg down. And also place your thumbs between your first and last toes to spread the toes, adjust your sit bone, sit bones and keep the left knee going down. Shrug the shoulder blades down the back; again go through your checkpoints; the jaw, the belly, the shoulder. Keep the back of the knee going down. If your leg is straight again firm up your thigh. This will help your hamstrings to stretch. Keep a slight tone to the pelvic floor, this will protect the insertion points where the hamstrings come in. To release the pose we float the chest, exhale and release."