Lifting the elbows/arms up.Keeping them up and moving the thoracic in.Baddakonasana: 5 blocks, a brick.Heels up on the brick, toes splayed.Belt to each knee round the opposite thigh, tighten evenly.Wedge another brick under each femur head, on a block if necessary.Hold a looped belt under the outer edges of the feet.Sit for 10 minutes. To feel the effect in the pelvis and hips, walk slowly round the room when you come out.Chair uttanasana.Using a strap on the door handles to create a sling at home.Side ribs up….…and thoracic in.Side ribs up to encourage forward extension.Sacrum in and up…..…thoracic in.Look from the backs of the eyes.
Iyengar Yoga Teaching & Training