From Balasana, extend your arms forward. Extended through the elbows, activating energy in the arms and opening the fingers in a fan. Breathing in, get on all fours. Turn the toes under and exhale, lift your hips back to Adho Mukha Svanasana. Rotate the shoulders outwards and relaxes the shoulder blades. Shrugs his shoulders. Connect to breath. With each breath, activates the muscles of the arms and legs, lifting them toward the midline of the body. With each exhalation, rooted to the ground through the hands and feet. Continues to bring attention and precision in maintaining the position for 10 breaths. Note how your weight distributed between your hands and feet. Be aware of the look and level of relaxation. Begins to radicarti evenly on the ground through the arms and legs, until you feel that the position is symmetrical. So, play with the distance between the hands and feet. A more open position makes large shoulders and pelvis, paving the way for greater freedom. Make the soft look to create a sense of relaxation and reduce tension and fatigue. Direct the attention to the back of the neck and note if you are holding tension. If you try to stretch too much head to the ground, the risk of straining your neck and create rigidity. Try to dissolve the vertebrae, such as removing them from the skin to soften the back of the neck. Trains the mind to be attentive to the smallest details that create stability and bring vitality to the practice and lay the foundations of an opening more and more spacious.

Baddha Parsvakonasana (Rank tied to side angle)

From Adho Mukha Svanasana, then step forward with your right foot in his hands and the left wheel out at 60-90 °, in line with the right. Bend the right knee at 90 °. Keep strength and stability, keeping the left knee raised. Rooted in the ground. He puts his right hand on the ground outside of his right foot. If the spine transfers, place a brick in his right hand. Therefore, rests his left hand on the hip and open the chest. Now, start playing with the twist. Stretch the spine and activates the abdomen, the lower ribs move inward and rotate the chest up. If you feel a strong feeling in his left side, keep your left hand on your hip. Otherwise, stretch the left arm up, straight and perpendicular to the ground. If you've reached the limit, this leaves 5-10 breaths. If you still have space, moved to the socket. Rotate the left palm with his thumb toward the back foot. Bend your elbow and move the left hand to the right thigh. If you want to create a position of "perfect," the risk of sacrificing his integrity. If possible, move into the socket fully engaging the left hand with the right. Keep 5-10 breaths.

Baddha Trikonasana (triangle position bound)

From Baddha Parsvakonasana, release the socket by lifting the left arm. Activates the muscles of the leg. Lengthen your tailbone and place the right knee over the ankle. Then slowly stretch out the knee. Turn your left hand. He puts his right hand on a brick or raised on the fingertips to lengthen the spine. You can also experience a greater opening of the legs. What you want is a stable equilibrium in the legs with a sense of openness in the pelvis, chest, breath and mind. After setting the base, looks up to his left hand. Imagine that you leave behind the thinking mind and open yourself to possibilities and unexpected freedom. Make sure that the left foot is angled and well anchored to the ground. Engage the muscles of the legs and attracts energy to the interior of the pelvis, and active in the lower abdomen. Lowers the shoulder blades. While opening the chest, relaxes the lower ribs bringing them to the back of the body. If chest and right shoulder you seem free enough to open more deeply explores the half grip. During the transition, hold the failure of the left shoulder. Rotate the left humerus until your palm is facing backwards. Bend your left elbow and make your way with the fingers of his left hand around the right thigh at the hip crease. This leaves 5-10 breaths.

Ardha Chandrasana (Position of the half-moon), variant

From Baddha Trikonasana, reactivates the legs. Keep your left arm connected Dissolve or putting his hand on the left hip, and begins to bend the right knee. Shift your weight to the right leg and rests his right hand on the ground or on a brick below the shoulder. With precision and presence of mind, he began to move his right hand forward. While the weight is shifted to the right leg, allow the left to "float" to the top. Create a line from the hand on the ground and through the raised, or the upper shoulder if you maintained the grip. If the arm is raised above, spreading her fingers, estendile, and elongated creating a greater freedom. If the support leg trembles, it is likely that the tibia is yielding to the outside of the ankle. Seize this moment of instability to re-establish the accuracy that allows you to experience greater freedom in position. To give greater integrity to balance, shows the inside of the right ankle towards the heel, and then rotates the exterior of the right ankle down. Move the outside of the right tibia in ancorandoti in through the right foot. Remains rooted and connected through the right leg and raise your left hand.

Ardha Chandra Chapasana (Position of the half-moon), variant

From Ardha Chandrasana, flatten your shoulder blades and open the left hand upward. Imagine two hands that press the shoulder blades, lifting the front part of the body. Take a few deep breaths to absorb the energy that wakes up when you open up to new possibilities. Then bend the left knee, extend your left hand back and grabs his left foot. If you do not reach, putting his hand on the left thigh, continuing to open the left shoulder. Work slowly in search of greater freedom. So, expand your chest. Relaxes her head gently back, as you stretch the neck area. Keep pelvis neutral and the base of the spine strong. If you do not maintain the stability or the breath shortens, release the position, repeat on other side and starts the cooling process. You can return to Ardha Chandra Chapasana another day when you are more stable. If you feel in balance and open up more space for you, pull your foot while you press it against his hand. Maintaining the balance with precision, begins to awaken curiosity. Instead of focusing on perfection, focused on the process of building the accurate position. Then, dissolve the position, returns to Adho Mukha Svanasana, and repeat on the left side.