- Downward Dog with Twist
Take your left hand to the outside edge of the opposite leg. The higher
up the leg you go the more accessible this will be – so if you want to
make it harder, slide the hand down towards your ankle. Turn to look
under the armpit and breathe as you twist through the thoracic spine.
Enjoy a few breaths and then switch to the other side.
- Forward Fold – Toe Grip Variation
Grip the toes with the thumb and first two fingers. Allow the elbows to
be wide and use your toe grip to draw you deeper into the fold.
- Forward Fold – Interlaced Hands Variation
Walk the feet forward into a Forward Fold and then interlace the hands
behind the back. Draw the knuckles down and reach the arms up and
over. Remember you can have a bend in the knees if you need to and
transfer the weight into the balls of your feet so you are not hanging
out in your heels. - Forward Fold – Standing on Palms Variation
Lift the feet and place the hands, palms up, under each foot. Try to get
the toes up to the crease in your wrist and keep the elbows wide as you
deepen into the pose. Remember to bend the knees as much as you
need to in all of the Forward Fold variations. - Warrior 2
Come up into your Mountain Pose. Take a big step out and then bend
the front leg and reach the arms out into Warrior 2. Keep the tail bone
tucked under.
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