and hams in this pose, and as so often with Bikram, if it's a struggle it means you're doing it right.Utkatasana: Step by step1. Stand with your legs apart, feet and knees parallel, six inches apart. Very slightly pigeon-toe your feet so that your heels
to the floor, face first. Your hands should come to rest on the floor with your baby fingers in contact with the ground.3. Try to keep your bum in touching your heels, and relax your forehead on the floor. Stretch your arms as far forward as you can, and keep
, leading with the heel, pressing the forehead against the knee until eventually, when flexibility improves, your right leg will be completely straight and your forehead will be able to remain there comfortably. 5. Your elbows should be bent either side
feet together, heels and toes touching, arms by your side. Bring your weight to your right leg, contract your quad muscles and ensure the leg is locked.2. Inhale, contract your abs and bring your right knee up in front of you so your thigh is parallel
is in your hands, and your leg is still locked, can you inhale, exhale and slowly bend your standing leg and crouch down so that your bum is either hovering just above your left heel or, if you can, actually sit your bum down on your heel. Bring your hands
and get involved. As Bikram teachers are fond of saying, the poses that hurt the most are also the ones you need the most.Dandayamana Bibhaktapada Paschimotthanasana: Step by Step1. Stand with your feet together, heels and toes touching, arms by your side
toes and heels touching, and your arms by your sides. Shift your weight to your left leg, and keeping your knees together, bend your right leg so your heel is touching your hamstrings.2. Raise your left arm straight above your head, with your palm
leads to that physio on speed-dial). To achieve the correct set-up for a locked - not hyper-extended - leg, follow this guide: Stand on one leg and distribute your bodyweight equally around your foot. Too much weight in the heel encourages hyper
."Dandayamana Bibhaktapada Janushirasana: Step by Step1. Stand with your feet together, heels and toes touching, and arms by your side. Bring your palms together, fingers interlaced, with only the index fingers released and extended. Inhale, bring your arms straight up so
. Lie flat on your back, arms down by your side, palms facing upwards and heels touching.2. Bring your right knee up to your chest, whilst your head and shoulders remain on the floor. Keep your left leg relaxed, toes slightly flexed towards your face.3
