Contract to Expand in your practice | Yoga with Rita – Fulcrum Blu

If you think yoga is all about stretching think again — in order for more expansion, focus on contraction first. In the most basic of yoga poses this practice explores how to get more flexibility through active contraction first.
01:05 Uttanasana variation to contract hamstrings first before expansion
01:38 Ardha uttanasana variation repeated 3 times
02:14 Virabhadrasana 1 with back knee bent to contract and engage leg muscles
03:54 Downward dog to work with contraction to expansion of back leg muscles
05:14 Virabhadrasana 1 variation repeated
07:53 Parsvottanasa variation with back knee bent to hamstring expansion work with front leg and hug the midline for balance
10:04 Trikonasana variation – contraction and expansion of legs with underside rib lift
12:30 Prasarita Padottanasana variation
14:05 Parvrtta Upavistha Konasana applying contraction to expansion – bent leg toward straight leg
17:58 Supta Padangustasana with or without a strap
21:05 Windshield Wiper
21:34 Supine lumbar spine strengthener
22:00 Savasana

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