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Next set of variations are on the Down Dog. Both of these being a little more advance,
put the legs straight up or you can bend the knee, pitching the toe over to the side. So
you got to inhale or Mountain Up, exhale reaching forward flat back, all the way down Forward
Fold stepping back into Plank, keeping the knees in, slowly lowering yourself down to
your Hover as you hold, exhale releasing into your Upper Facing Dog, following your breath.
And as you exhale here, we're going to take it up into Downward Facing Dog. Taking one
at a time, we're going to press the heel down, you'll exhale taking the opposite leg all
the way up as high as you can while still pressing the heel into the floor. You want
a variation on this, you can also bend the knee, pitching the toe over to the side. The
other leg up you want to think about a rope being tied to the ceiling as well as your
ankle lifting it all the way up, as high as you can and then all the way back, while still
trying to press the heel as much as you can into the floor. And this is your first variation.