Integrate the base of the spine, legs and back in standing poses and concave forward extensions for greater freedom in backbends (including Virabhadrasana II, Chaturanga Dandasana, Bhujangasana, Urdhva Mukha Svanasana)

Integrate the base of the spine, legs and back in standing poses and concave forward extensions for greater freedom in backbends (including Virabhadrasana II, Chaturanga Dandasana, Bhujangasana, Urdhva Mukha Svanasana)
Move from heaviness to lightness in the pelvis (including Trikonasana, Chatush Padasana, Ustrasana)