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It is very useful for my proces


Tried this pose and whenever I go low, the left side of my tummy (just below the rib cage) starts cramping. Is that normal? Or I am doing something wrong?


Ainsley Clarke: From #1 (thighs pressing into floor), imagine the spine literally extending upwards through your head (sit TALL). Inhale shoulders away/down from ears; exhale lower (below navel) belly inwards - you are tightening abdominals, and begin to let upper body to move forward from hips, not waist (= lower back), i.e. spine stays straight/long. If the action of sitting up straight w/the legs extended, feet flexed, is challenging enough to hamstrings/back, you are right on the level with my wife, who practices this pose "sitting". Lengthen/extend spine (sit up tall) with inhales; move upper body forward/contract lower abdominals with exhales. The goal is doing this pose, not looking like the model.


Trying to move pelvis back, after injury. Hard to do cobra spine doesn't flex as well as should. The iliac crest is too far back and no flex in spine as well harder to tuck pelvis and flow with move.


1.Take the pose slow. Instead of trying to reach your head to your knees, focus on broadening through the chest and keeping the shoulder blades pressed onto the back while lengthening your heart out in front of you. You will hurt your back even more if you try to round it down in order to reach the full expression of the pose right now. Try using a strap around your feet and sit on a blanket. Hope this helps. Good luck!

Ainsley Clarke

'Draw the inner groins deep into the pelvis, Lengthen the tailbone away from the back of your pelvis.' How do I do this? How do I go from having a tight back and hamstrings to being able to do the asana properly? You make it look easy, use esoteric language and expect ordinary people who don't have the benefit of a qualified teacher in the same city as them not to get frustrated. For the love of God, please help.


I have to answer with some more questions: What would the breath be for you if not even? What have you experimented with? I think the answer might be that it depends what you are trying to achieve and watch how the breath moves the area you are targeting.


If you clearly focus on the breath with this, why the contraindication for asthma?


Shreyas - as you breathe in, you'll notice you unravel slightly in the pose, and as you breathe out, you'll notice you go deeper into the pose. Breathe deeply and observe, experiment. For me, it's not about having my head on my knees, it's about rotating my attention around my breath, body and mind as they are in each moment.


Almost all the texts that I read on this asana talks about inhalation and exhalation while going into the pose. But what about breathing while in the final pose(where you have mentioned a practitioner to be for 1-3 minutes)? Should we breath evenly or not?

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