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I'm Linda Black here to show you how to do a downward facing dog and transitioning into
a high plank position ready for a chataranga in our next clip. So to help me with that,
Debbie, Gentry, coming on to your hands and knees let's turn the toes under and press
the hips high to the sky into downward facing dog. This is as much like an upside down V
so that the heels are pressing towards the floor but at the same time we are lifting
up out of the ankles so we don't want to find that collapsing. Can you show them a collapse
in the ankles? That would be an outer rotation. Keep it nice and strong. Beautiful. Lifting
the thigh long towards the back wall, yea and you get a nice stretch through the shoulders,
beautiful. From this downwards facing dog I'll have you glide into high plank, taking
the hips and evening them out with the shoulders. You might need to shift the weight back a
little bit and then on your exhale lift the hips and come back into downward facing dog.
We will repeat that four times, inhaling into a high plank position, shoulders steady, natural
relaxation of the heart melting towards the floor, keep the hips high, exhale back in
a downward facing dog. Very nice, inhale, high plank, easy. Exhale downward facing dog,
very nice. Bring the knees to the floor here on an inhale. After you have done four complete
rounds press the hips back in a child's pose and take a needed rest.