bird rock yoga

hi, my name is cindy mastry with yoga etceterastudio on behalf of expert village. this is april and she is going to help me demonstratein this clip, the modified foot to head pose. april is seated in dandasna with a nice tallspine and lengthening out through the legs, pulling her feet towards her knees pressingher calves into her shins. she is going to bend her right knee and turn her ankle overout to the side. now we are just going to

bird rock yoga, warm up her hips a little bit. so, we arejust going to come into a little cradle rock. she can also take this into a little circleor a circle in the other direction, however she would like. just trying to get that femurbone loose in the hip socket. so, when she's ready, she's then going to take her rightarm underneath her knee and bring that leg

up either up over her shoulder or as highup on her upper arm as she can. good. now she's going to take her hands down and spreadher fingers really wide because it's really important that we don't put all the weightright in the wrist. she wants to spread her fingers so she can use all the parts of herhand. she's going to inhale, engage her core, and lift her hips up and lift her foot andcome into the balance. beautiful! then she's going to slowly lower back down, release throughthe leg take it back out and then once again find her dandasna. and that's the modifiedfoot to head pose.