Seated

Question 1

Paschimottanasana 1

Answer 1

Paschimottanasana 1 Forward Fold 1, straight ahead Inhale raise your hands up in front you Exhale forward fold from the hips not the waist, grab your toes with peace fingersp Keep your gaze forward for the first fold, Keep navel in Elbows out Legs active, thighs rolling in Move sternum towards your feet Bring the backs of your knees down Inhale lengthen, exhale fold

Question 2

Marichasana A LEFT SIDE (right foot in front)

Answer 2

Marichasana A Bring your left knee to your chest, bring the left foot flat on the floor next to your sitting bone Inhale raise your Left arm up, wrap it around the front of your shin, and back to meet the right wrist Being your head down the right shin for one Look down three Inner thigh of extended leg rotates inward DRISHTI at your toes If you can, grasp the wrist of the opposite hand All forward bends are surrender ADJUSTMENT For inflexible people, hand on knee forward, other hand on shoulder blade For FLEXIBLE people, hand on knee pulling BACK, other hand on shoulder blade.

Question 3

ardha Matsyendrasan Right side. (left leg extended)

Answer 3

Spinal twist Place your right foot outside your left knee Place your right arm behind you Raise your left arm Turn the head and twist to the back of the room, your elbow pushing against your knee Or if it’s available take the bind DRISHTI over the shoulder Chest lifted Spine straight Squeeze navel towards the spine Inhale elevate Exhale rotate Inhale elevate up Exhale rotate Derotate, look over your left shoulder