Yoga Bound Ankle Pose

Video Transcript

"We sit a lot with our legs crossed or feet on top of the thighs in yoga positioning and a good way to counteract that is bound ankle pose. Were you simply just bring the feet together and I don't want to sacrifice the integrity of the spine and let this shoe shape happen here and keep the pelvis and spine in neutral position and shoulders and hips square. Just let your knees fall out to where they may. You'll see some people be able to touch the floor, but were in the middle of a warm up so we want to make sure that we just save that for later. Now a way to increase here is the sudra mudra hand position. Were going to take it up with our ears beside our arms. Were going to point our index finger up towards the ceiling, take a big inhale and still in the ankle bound position were going to release forward and again you want to reach out, up and over. It's not how far down you can get right now and exhale and inhale on extension and reach up, out and over, activating naval to spine. Release through the thoraxes and exhale back up. Now if you want, you can start off by simply pressing your chest forward and releasing. You could bring your hands here if that's to much extension and exflection on your mid-back and roll it from here and release. All the time you got to keep breathing, so you have options, here or even just resting on your thigh and if your ready for the sudra mudra hand position. Big inhale and reach out over the top and ears between the arms, really feel the stretch through the mid-back, inside thigh abductor muscles. Breathe and release."