ARDHA UTTANASANA Half Standing Forward Bend
From Tadasana, inhale and lift your arms alongside your ears, then exhale and fold forward over your legs from your hips. Take your arms down to the floor. Inhale, lengthen your spine, lift your chest, and place your hands on blocks under your shoulders. Exhale, and release the circumference of your pelvic floor. At the end of the outbreath, and on the inhalation, feel an effortless lift from the center of the pelvic floor up through your central channel for Mula Bandha. (If it’s hard to feel this upward flowing energy, actively press the circumference of your pelvic floor downward for a moment for easier access to the upward flow of energy. Then release any tension you’ve created.) The gentle inversion of this pose helps support energy flow up your spine. Hold for 5 breaths.