Yoga Ardha Back Bend Pose

Video Transcript

"So come on to your belly and lying on your belly bring your elbows directly beneath your shoulders and your wrists in line with your elbows, spread your fingers wide, out to the sides, toes can point straight back behind you. Then pushing into your hands, your forearms, and your elbows, draw the heads of the arm bones back and take your heart forward. Also draw the top of your throat back and melt the heart forward more. Now cross the right arm at an angle in front of you, bend the left knee and reach the left hand back to hold the left foot. Now rather than letting the knee come way off to the side, keep the legs hugging the mid line and push down through the knee even as you draw the foot toward the buttock, scoop the tail bone to keep the low back long and stretch your heart forward. Release the left leg, cross the left arm in front, bend the right knee, reach back, hold the right foot, push down through the knee even as you draw the foot toward the buttock and scoop the tail bone to get more full inside your heart as you reach forward and then release."