Baddha Konasana

Barakanasana with Alana. Thank you. Okay, so Alana's soles of her feet are together. Her knees are out and she's easing forward into the fold. Again, absolutely okay to let the back round here. We're just emphasizing lengthening as much as possible, especially through the lower part of the spine, okay? Adjustment. You want to be mindful of your students' knees, okay? If there are knee injuries or any compromise going on there, just stay away, okay? If they're happy, come right behind, ground your own body. And the first is really simple. I'm taking the palms of my hands to her thighs and then I'm rolling gently back and down to facilitate that external rotation, hip opener, right? Giving that a few breaths and just letting her settle into it. And then gently releasing and then a hand to her sacrum and a hand right around her mid back. The hand on the sacrum is grounding and the hand on the back is easing her forward. Nice. And down. Good. And you can play with that. Just kind of move with your students' breath and maybe the hand on the back slides up a little, deepening there. And then just drawing the hands back down, outer hips, pressing, rooting back into the earth and then ending with the sacrum. Good. Thank you. Alana, stay there release when you're ready. All right. Thanks so much. Namaste.