Sacral is the very bottom of the spine near the sacral vertebra. Next is Root above the genitalia. Then navel behind the belly button. Heart. Throat in the hollow bellow the Adams apple. Third Eye on the forhead. And crown on the very top.
From Volcano bend forward keeping the back straight and legs straight. Try to touch the floor out in front of your feet. Then pull in so your hands come down on the sides of your feet in a toe touch. Keep legs straight. These are called half forward bend and forward bend.
idk but one thing is certain i had to relax in breathing to touch my toes for the first time it was awsome my stomach and chest are warm and tingling btw and my legs r numb there were sore from doing so but all the pain is gone with joyful nombness in it place i have never felt such a feeling yoga is sweet i feel lil more open i did the montian to volcano then to half to full bend it took a few atempts but i did it! what did it do? i feel great i want to do the next 1 in order n_n cant wait