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I'm Julie Branum. Now, coming from the all fours position, we're going to roll the toes
under, and lift the hips up into Down Facing Dog. Again, making sure that our head is softened
and relaxed,down towards the mat. Take a nice deep breath in. Exhale, stretch it back, and
we're going to step forward, the left foot towards the left hand, into a lunge. Spin
the back heel flat onto the mat. Inhale, come up to a Warrior I position, Virabhadrasana
I. Go ahead and bend the elbows. Bring those elbows out to the sides, palms facing forward,
into a cactus position. As you take a nice deep breath in, begin to feel the sides of
the body lengthen, and get longer. As you exhale, press the elbows slightly forward,
into an imaginary wall, as those shoulders start to tuck on to the back. Good. Inhale,
lift the chest even more, as you actively push those elbows forward, feeling more of
the shoulder blade, come on to the back of the rib cage. Nice, strong placement through
the feet. As you take one last inhale, lift and reach, and extend. Beautiful, and place
your hands down onto the floor. Step the left foot back into Down Dog, second side. Go ahead
and step the right foot through to the right hand, spinning the back hip flat, on to the
floor. Inhale, reach those arms up, and then bring the elbows out to the sides, palms facing
forward. Good. Making sure that you ground down the outer edge of the feet, into the
mat, so that we have firm placement. Energizing muscularly on your exhale, the muscles of
the legs, and of course, the abdominal wall. Inhale, lift the side bodies long. Again,
exhale, pressing those elbows forward, wrapping the shoulder blades on to the back. Good.
One more deep breath in. Wonderful, exhale. Light, release the hands down. Step into Downward
Facing Dog. Great work.