FOOT:- Draw a line from second toe to your ankle. Bring two foots these lines parallel with each other. Press down with the four corners of the foots, which are the foundation of this pose. Don't use the toes to grab the ground, allow them to pull forward like you rooting to the ground like a tree. How much you press down the four corners of the foots, the ground gives a reaction to your leg muscles, that reaction force can be felt in hips strongly. EVERY ACTION HAVE AN EQUAL AND OPPOSITE REACTION (Newton's third law of force).
FOOT TO HIP:- Always maintain second toe, ankle, knee cap and top of your pelvic crest in one line. Allow both thighs rotate in, shin goes out, foots goes in. Same like squeezing a towel or making a spiral. Engage the top of the thighs (Quadriceps), but don't lock the knees and make the top of the thigh soft. If your knees are over extended then keep the knees slightly bend. Better you can feel these movements while you keep a block between the thighs and squeeze it.
PELVIS & ABDOMEN:- Thighs goes in, tailbone pulling towards the heels, belly muscles pulling towards the throat. Don't scoop your tailbone, allow them to lengthen towards the heels in this pose. Front of your pelvis widening while you pulling the tailbone towards heels.
SPINE, RIB CAGE, SHOULDERS:- Maintaining the natural curve in the lumbar spine. Using the shoulder blades to pressing the sternum lifting up. Shoulder blades coming closer to each other with a wide shoulders. But, remember that you not pressing the shoulder blades closer with each other. Shoulder blades pulling towards the tailbone, at the same time it is coming closer with each other. This action will make the sternum naturally lift up and gives enough space for the lungs to expand. Keep the chin parallel to ground by maintaining the natural curve in the neck (Cervical spine). Allow the arms closer to the body and bring the arms straight and palms touch with your thighs.
Try it next time. It's a simple pose. But, whoever doing it correct way will be enjoying the AWARENESS. YOGA means AWARENESS.
written by Rajeev
Drishti Vinyasa Yoga