Sivananda Yoga Flat Back Uttasana (Forward Fold) Variation

Video Transcript

"Resa and Sue here will be demonstrating Flat Back. And, they're both going to be doing different variations of the Flat Back. It's according to what your practice allows. So, I'm going to have both you facing each other. Finding Tadasana, equal standing pose. Going through the steps, toes together more together than the heels, strong thighs, tuck the tail bone, hold the belly, relax the shoulders away from the ears and coming into a fold. Inhale, arms up. Exhale, swan dive forward fold. Beautiful. Different variations here. Resa, I'm going to have you bring your hands to your shins, nice straight back. Now, you're going to be looking towards the ground reaching through the crown of her head. Beautiful. Stay right there. Sue, coming into a little bit more. Now, Sue can touch the ground very easily. So, I'm going to have her press up to her fingertips and she's going to be lifting her chin. Almost a little nice sway of the back there. So, this is two different variations of Flat Back. Both of you take a nice inhale. Exhale, release into forward fold. Inhale, reverse swan dive all the way up. Exhale to a nice back bend. Inhaling up. Exhale, heart center."