Downward Dog Inhale To Top Of The Mat

Point your middle fingers directly to the top edge of your mat.

Downward dog inhale to top of the mat.

From downward facing dog inhale your right leg up to a three legged dog. Downward facing dog adho mukha svanasana. Align your wrists directly under your shoulders and your knees directly under your hips. Tuck your toes under your feet press your palms into the floor and lift your hips up extending your tailbone toward the ceiling.

Inhale exhale top of mat inhale halfway lift with weights exhale forward fold inhale utkatasana exhale bring weights to heart center we re gonna squat inhale lower exhale lift count down from 8 3 2 pulse count down from 8 3 2 hold count down from 8 3 2 back to squats inhale lift repeat on second set pulse lift right heel. Reposition your feet as needed to allow full extension of your body. Push your heels back. We ve covered the mind and the breath which now leads us to the body this is where you actually get to practice stepping though.

Your toes may not be flexible enough to allow you to roll over them. If this is the case modify the pose by picking up. Roll your shoulders down your back and arms inward so the eyes of your elbows are facing one another. Inhale the left leg high and exhale to lightly sweep the left leg in between the arms for low lunge.

Slowly lift yourself into a push up position shifting your hands until your shoulders are positioned directly over your hands. Step both feet together so your big toes are touching. Keep your palms pressing flat against the floor and your abs engaged. Then when it comes time to hop toward the front of the mat keep your hands on the blocks.

This allows you to create length in your spine and connect to the strength of your legs. Three legged down dog anjaneyasana low lunge parivrtta sanchalasana low lunge twist pose. Exhale return to downdog and repeat on the second side. The fold of your wrists should be parallel with the top edge of your mat.

When you place a block under each hand for downward dog you create space in the upper body especially in the shoulders and neck. Repeat step 9 except at the end when the arms release to the floor slowly step up to standing forward fold right foot will meet left at the top of the mat. Begin on your hands and knees. Then re extend your right leg back to three legged dog on an inhale.

Move your right hand over to the left so it s at the center of your mat still at the top of your mat.