Downward Dog Inhale To Top Of The Mat

Exhale return to downdog and repeat on the second side.

Downward dog inhale to top of the mat.

Then when it comes time to hop toward the front of the mat keep your hands on the blocks. Move your right hand over to the left so it s at the center of your mat still at the top of your mat. Begin in downward facing dog. Reposition your feet as needed to allow full extension of your body.

The fold of your wrists should be parallel with the top edge of your mat. Align your wrists directly under your shoulders and your knees directly under your hips. Keep your palms pressing flat against the floor and your abs engaged. 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.

Tuck your toes under your feet press your palms into the floor and lift your hips up extending your tailbone toward the ceiling. Three legged down dog anjaneyasana low lunge parivrtta sanchalasana low lunge twist pose. When you place a block under each hand for downward dog you create space in the upper body especially in the shoulders and neck. From downward facing dog inhale your right leg up to a three legged dog.

Your toes may not be flexible enough to allow you to roll over them. Step both feet together so your big toes are touching. 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. Downward facing dog adho mukha svanasana.

Push your heels back. This allows you to create length in your spine and connect to the strength of your legs. Then re extend your right leg back to three legged dog on an inhale. Begin on your hands and knees.

Slowly lift yourself into a push up position shifting your hands until your shoulders are positioned directly over your hands. 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. Point your middle fingers directly to the top edge of your mat. Roll your shoulders down your back and arms inward so the eyes of your elbows are facing one another.

Slowly bend forward to place your palms flat on the mat positioning your hands shoulder width apart with your fingers facing forward.