Low Lunge
(Anjaneyasana)
From Downward Facing Dog inhale raise your left leg high to the sky
into Three Legged Dog. Exhale step your left foot through between the
hands. Lower your back knee to the floor. Make sure the front knee
is stacked directly on top of the ankle, middle of the knee lined up
with your second toe. Inhale reach the arms overhead keeping hands
shoulder distance apart, spread the fingers wide. Take 3 full, deep and
calm breaths here.
Lizard
(Utthan Pristhasana)
From the wide legged forward bend on an inhale look up and lift your
spine halfway up with a long flat back. Exhale and pivot a quarter turn
back to the left into a lunge with the left leg forwards. Place both hands
to the inside of the front foot then step the front foot to the far left hand
side of the mat and turn the foot out at a 45 degree angle. Either stay
up on the hands or if more open in the hips mindfully lower onto your
forearms. Relax your head and neck completely taking 4 breaths into the
back body. If you are on your forearms come back up onto your hands.
Step the left foot back into the middle of the mat with the hands framing
the foot and on an exhale step back into Downward Facing Dog.
Low Lunge
(Anjaneyasana)
From Downward Facing Dog inhale raise your right leg high to the sky
into Three Legged Dog. Exhale step your right foot through between
the hands. Lower your back knee to the floor. Make sure the front knee
is stacked directly on top of the ankle, middle of the knee lined up
with your second toe. Inhale reach the arms overhead keeping hands
shoulder distance apart, spread the fingers wide. Take 3 full, deep and
calm breaths here.4
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Wide Legged Forward Bend
(Prasarita Padottanasana)
On an exhale lower the hands either side of the front foot onto the
floor and lift your back knee off the floor. Pivot your chest and both
feet a quarter turn to your right coming into a wide legged forward
bend. Look at your feet pigeon toe them turning your toes in heels
out slightly. Hands stacked directly under your shoulders. Bend your
knees generously to free up the lower back. Take 3 deep breaths as you
completely relax the face and back of the neck.5