Tip:
Highlight text to annotate it
X
Begin on all fours in Table Top position with the knees directly below the hips and palms
slightly in front of the shoulders. Draw the right knee towards the right wrist
and the right heel in front of the left knee to create a diagonal.
Tuck the left toes under and slide the leg back.
(Alternatively, begin in downward facing dog pose.
Extend the right leg back and up, then draw the right knee towards the right elbow.
Slowly lower the leg to the floor into a comfortable diagonal position.
With the back toes curled under, slowly lower the hips as you slide the left leg back.)
Now untuck the toes and look back over the left shoulder to ensure that your leg is extended
straight back out of the hip. Walk the hands back towards the hips.
Lengthen the arms, spread the fingers, and press down through the fingertips.
Square the chest and shoulders forward, keeping the back of the neck long.
Breathe slowly and deeply for a few breaths as you settle into the hips.
Keeping the back straight, slowly walk the palms forward, coming down onto both elbows.
Lightly grasp the elbows and bring the forehead to your forearms for a few breaths.
Rest here, or extend the arms forward, bringing the forehead to the floor.
To come out of the pose: slide the palms back towards the hips.
Press down through the palms and slowly lift the torso back to upright.
Continue pressing down through the palms, tuck the back toes under, lift the hips, and
step the right leg back into either Table Top position or Downward Facing Dog.
For variations and modifications, visit YOGADRIENNE.com, and be sure to subscribe to my channel for
future yoga video updates.