You must have stability in the legs, absolutely straight knees, open the skin in the back of the leg to move the muscle into the skin, move the inner back thigh to the outer thigh to straighten the leg.
Sthirim Sukam Asanam
You cannot have sukham if you do not have sthiram.. without stability and a firm container you will not have the safety net to be content, you will worry here and get distracted there. You think that by letting go you will find realization, but without stability you will simply find dissipation and distraction and disturbance. You must bring full attention and make the legs straight to enable the abdominal organs to lift properly and to lengthen the frontal spine.
Adho Mukha Virasana
Adho Mukha Svanasana: open skin in back of leg from inside out, take shin back
Prasarita Padottanasana: concave spine, then head to floor
Uttanasana (feet hip width), no saggy knees, we look at the face to see age, when we should look at the knees. A person may have a young face and old knees, we walk with our knees, we must make them to remain young! I do not care about your face for health, I care about your knees.
Sirsasana 10” Make the length of the arm as long as the length of the legs, make the arm length link to the leg length, make the arms to join the lengthening of the torso and the legs. Do not let loose. Knees straight.
Adho Mukha Svanasana
Adho Mukha Vriksasana do not shrink in the armpits, maintain the length in the side body, come down with both legs straight.
Utthita Trikonasana; suck the thigh bone deep into the hip socket, as if there is a cave in there. Knees straight. Come up with the back leg knee absolutely solid, no wavering
Uttanasana, feet together
Virabhadrasana III; standing leg, move the inner thigh to the outer thigh and the outer thigh straight back toward the back heel.
Eka Pada Prasarita Padottanasana; make the outer standing leg shin long and thin, move it into the bone, make it as long as the leg itself. Then lift the lifted leg higher.
Utthita Hasta Padangustasana; root of the standing leg thigh and the lower abdomen teach the pose, take the root of thigh back and from there lift the abdomen up
Virasana + parvottasana in virasana; trapezius muscle down the back, pectorals should remain passive, arms locked. We held this a long long time.. (deep imprint of the placement of the top sternum lifted with the pectoral muscles passive)
Parighasana; bottom arm like in parsvakonasana