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Surya Namaskara A, vinyasa three

The abdominal muscles should be firm and supportive but not overcontracted, as this action would shorten the spine. At the end of the exhalation the crown of the head points down toward the floor. The neck is extended, with the head acting as a weight to lengthen the entire spine. Action is forever present in the feet, with the legs long, strong, and supportive. The groins are deep and soft (see Padangushtasana, page 37, for more details). The spine remains passive as it spills out of the hips, and only the shoulders are supported and lifted away from the ears.