Geetaji e Adho Mukha Virasana. Extractos daquilo que entendi, ainda que com possiveis erros de escrita:
...Whenever the extension and freedom is lacking, bring that freedom. It is not a sleeping pose. It is a pose where you get humble and with that humbleness the body gets release. When the head is down, you have to become humble. Humbleness brings the understanding to the body. Otherwise all the time ego will be controlling the body. Don't allow that ego to come to the surface.
Become humble. Extend the arms.
Become humble. Allongate the sides of the trunk.
Become humble. Bring the root of the tighs downward.
Extension should be equal. Something might be stiff here and there. That's not a big thing. Stiffeness is not at all an obstacle. It is not important. How you become humble and allow the freedom to come is most important. Dont keep the elbows down. If you keep the elbows down, the body becomes dull. ....
Geetaji | RIMYI | Aula de Agosto 2009