Bikram Yoga instructor’s dialogue:
“Everybody together.
Feet together at the line, heels and toes touching each other.
Arms over your head sideways, palms together.
Interlock the fingers, release the index fingers, thumbs crossed.
Keep a nice tight grip, don’t lose the grip.
Hands-palms touching each other like glue, up to the wrists, throughout the entire posture.
Stretch up to the ceiling, right and left several times, right and left, right and left.
You should feel stretching down both sides of the body, all the way up to the fingertips.
In other words, you’re trying to touch the ceiling.
When you can’t stretch any more, please stop in the middle.
Elbows locked, arms always touching with the ears.
No gap between biceps / arms and ears.
Push your hips forward, little bit toward the mirror, opening up your hips and pelvis.
Upper body leaning back a couple of inches, opening up your chest and rib cage.
Throughout the posture, maximum body weight on the heels.
Arms and head back. Chin up.
Concentrate one point in the mirror, don’t even blink your eyes.
Inhale breathing, full lungs, hold the breathing.
Stretch up out of the waist one more time. Touch the ceiling.
Absolutely straight line, slowly bend your body to the right, without bending your elbows or your knees.
Continuously push your hips to the left, beyond your flexibility.
You are trying to create tremendous stretching feeling in the left side of your body, all over, inside-out, from the bones to the skin, fingertips to the toes.
Hips more forward, upper body back more, weight in the heels.
Push your left hip forward, to keep your both hips in one line.
Right shoulder forward, opening your chest like a flower petal blooming.
Come down and push, and push, and push.
Inhale breathing, come up and stop in the middle.
Left side. –[Repeat for left side].–
(Backward, Bending / Hands to Feet Pose)
Backward bending, everybody together.
Your back is going to hurt like hell, don’t be scared.
Take a deep breath, full lungs, drop your head back as far as it goes.
Look at the floor behind you.
Arms back immediately, try to touch the wall behind you.
Bend your spine backwards from coccyx to the neck.
Lower back, middle back, upper back, total spine backward bending.
Push your upper body back, try to fall down backwards.
Maximum body weight on the heels.
Inhale, stomach, legs, hips, everything push forward towards the mirror.
Arms back, Look back, Fall back, Way back, Go back, More back.
Come up and stop in the middle.
——————–
Next is Pada-Hastasana, Hands to Feet Pose.
Bend your knees, put your hands on the floor in front of you.
Move your hips several times right and left, right and left, to make sure your lower back is totally relaxed, nice and loose, comfortable, easy, flexible.
This is a U-turn from back bend forward bending, so please be careful, your spine is not warmed up yet.
Grab your heels from behind, underneath the heels, stepping on all 5 fingers of each hand.
Little baby fingers touching each other side by side.
Elbows behind the legs on the calf muscles, throughout the posture.
Please don’t lose the grip.
Pull your heels as much as possible.
Stretch your body down, from the lower spine towards the floor.
Touch your stomach on the thighs, chest on the knees, face on the legs below the knees.
From the side you should look like a Japanese ham sandwich, no gap anywhere.
Slowly push your knees back as hard as possible.
Try to lock your knees, creating a tremendous stretching feeling, pain sensation, all over, underneath your legs, inside-out, from bones to the skin, coccyx to the toes, with your smiling, happy face.
Continuously keep pulling. Pulling is the object of stretching.
Pull your heels, push your knees back, and lock your knees.
Exhale breathing, and lock your knees.
Roll forward, lock your knees.Eyes open, touch your face, and lock your knees.
Last chance, lock your knees, lock your knees, lock your knees.
Inhale breathing, come up, arms and head together.
——————–
[2nd Set for Hands-to-Feet Pose]:
Continuously keep pulling, without interruption, without intermission.
Your goal is to touch the top of your head to your feet, creating 360 degree angle stretching, from coccyx to the toes, coccyx to the forehead.
[additional dialogue for Hands-to-Feet Pose]:
Grab your heels from behind, underneath the heels, all five fingers together, that means thumbs with the index fingers.”
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