holy cow yoga

and out of that i'm going to reach up. soinstead of, traditionally we take the arms out, i'm going to take the arms up, becauseup will initiate an upward flow of prana, an upward lift of the spine, all the internalorgans moving up towards the back, lifting the back. and you can stay here as long asyou want, i often have students stay here 2 minutes, 3 minutes in meditation pullingup, pulling up, before they do anything. because,

holy cow yoga, you want to have a very strong concentratedupward flow; strong enough to counter the downward pull that's going to come from thisleg. but when you are ready to go for it this is what you do, you take your right leg, whicheverleg is moving, and you literally pull it out from underneath yourself, and go slow. you'regoing to need to go slow, because as you pull

it out, you're also pulling up, as you pullit out, you pull the other leg out, both legs out, both sitting bones in, both legs out,both sitting bones in, belly hollowing, tail dropping, and the spine lifted. from thereyou can take the arms up. but i would caution you against taking them truly horizontal,and maybe just take them up, to remember, or at least take them palms up to rememberthe upward flow and the receptive quality of the heart. and to finish this you can holdthis pose, squeeze the root, and send that prana, that conscious life flow energy up,the third eye, and the crown, open it up.