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Now you can take this a little bit deeper by taking that left foot in and take that
left hand around that left foot, note the shoulder go right back, touch the floor with
the right hand, looking up, breath in deep to your nose and exhale. Now release that,
guide the floor right away from you, come all the way back up. And take it to the opposite
side where the left foot goes out off the sides of the mat, take that knee right down
into the mat. Take the hands to the sides of the mat, edge the right heel right back,
bring your hip right back to the center so you're not leaning over towards the left.
Bring your arms down, support your head upon your fists, your hands are flat on the mat.
You can hold this up to like thirty seconds if you wish to, just breath in deep into your
nose and exhale. Another deep breath in, let the body relax with the breath, exhale. Now
you can guide the floor away from you, take your fingertips off the sides of the mat,
shoulders go back, chest goes forward, chin goes up. Breathe in deep to your nose and
exhale. Another deep breath in, exhale. Now you can take this one step further with the
right foot comes in, right hand to the right foot, left hand touching the floor, let the
shoulders go back and the chin go up. Breath in deep to your nose and exhale. Holding each
one for thirty seconds if you wish. Release that, touch the floor, guide the floor away
from you, knees out to the sides of the mat, sit back towards your heels, bring your head
right down upon your fist, your hands all flat in the mat. Just relax, just breathe
to your nose and then guide the floor away from you and come up.