Tadsana Pose for Yoga Twist Sequence

Video Transcript

"Begin a Tadasana with your feet hip width apart, your second toes lined up parallel, then your legs evenly in line all the way up from your feet, through your knees, to your hips. Then from that steady foundation, first we have to learn how to create some stability in the lower body. So one way to do that is to lift and spread your toes. And as you lift and spread your toes, you'll feel the four corners of your feet root down into the earth. Now push down into the four corners of the feet and draw the muscles to the bones of the legs and then draw the muscles actually almost up the leg bones like you were lifting the muscles to the core of the pelvis. Then hug in firm to the mid line. So what that means is like try and drag your feet and your legs together energetically, but without letting them move. So it's like, it's hugging in with resistance and that creates an even engagement and stability in the legs. Then scoop your tail bone down. As the tail bone roots down, lift the side waistline long, so you make lots of space. Our first stretch, it's not quite a twist, it's more just a side stretch to open us up. Inhale, sweep your arms to the sky, then hold your left wrist with your right hand and then draw your arm pits back and lean over to the right. And as you lean to the right, scoop your tail bone down into your heels and lengthen up through your spine so you get longer. And we'll inhale back to center. And you can do the other side holding left, or right wrist with your left hand. Lean to the left. Again, root stability down into your legs and rise up through the spine, and then inhale all the way back up. Exhale, release to Tadasana."