Downward facing dog pose at home and center
good he'll raise the right leg high into the sky behind you XYL bend the right knee bring it between
the hands for pigeon holes.
Continue to breathe point the left toes directly behind you.
Lift the torso at just the right shin as necessary.
Place a little bit of attention on the pinky toe pulling it toward the knee.
Raise the heart first and let it settle into the stretch.
Bring the elbows to the floor or resting the torso all the way down draping over the right leg.
Soften the neck
engage the lower abdomen just slightly allow the breath to be steady.
Bring you two are so tucked the back toes stepped back to downward facing dog
you know raise the left leg high in the sky behind you exhale bring the left knee.
Now between the hands for pigeon on the other side.
Continue to breathe.
Point the right toes behind you square the hips to the front.
The max and just the left shin as is necessary.
Place a little tension on the left pinky toe to protect the little joint.
Slowly move forward either bringing the elbows to the floor for support or draining your entire body
over the front of the left like reach in the hands fully forward
lift the torso back to press back into downward facing dog
really to the floor.
Cross the legs at the ankles.
Roll back to set the knees into the chest prepare for Bonheur call center down the angle holes let the
knees fall open bottoms of the feet together reach down the hands to grab the feet and open them like
a book within you and help lift the heart up so that the spines exhale pulled forward in the legs for
body Hamas and her ailing belly button to defeat keep the chest hooping shoulders back and down.
If the thighs are far away from the floor maybe helpful to place a blanket or two on your knee each
thigh for support.
You know lift the torso up and use the hands to lift the knees continue to breathe the knees into the
chest roll down onto the back preparing for a small plane twist hang onto the right knee extend the
left leg out on the ground.
Draw the right knee over to the left side of the body rigid the rider up behind you gazing out of the
right
in the heel of the right knee.
Exhale her Bull's knees into the chest continue to breathe hang on to the left knee extend the right
leg out onto the floor bring your left knee down to the right side reach the left are now behind you.
Gaze out over the left arm
inhale bring your knee up
exhale hug the knees and the chest do a few circles at the knees one way a few circles at the knees
the other way
extend the legs out onto the ground.
Prepare for Chavous and Korps those final relaxation.