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From Lunge Pose, take your back knee. Let's do the right knee this time. So, take your
right knee down to the floor. Left leg is forward. Then, inhale and take your hands
up to your front knee. Now, first square your pelvis. So, you'll draw the right hip forward
and the outer left hip back so the pelvis crests are square with each other. Then, hug
the mid line with your legs. So, the legs are very stable and steady. Allow your front
to bend a little more deeply scoop the tail bone down and lift up through the spine. Once
you feel that like space and freedom inside the spine, twist the spine and the torso toward
the left and place your left elbow outside. Sorry, right elbow outside your left knee.
Place your palms together. And, then with your inhalation expand your breath and create
freedom. With your exhalation, twist so you're twisting from the belly all the way up through
the mid section. The ribs all the way up through the heart and the head. The legs stay stable
hugging the mid line. And, then release. Fold forward. Step back through Dog Pose. We'll
take the second side. Right leg forward, left knee down. Inhale to lift up. Hug the mid
line. Place the palms in front of the heart. And, then with so much space and freedom inside
twist toward the right hooking the left elbow outside the right knee. Notice how the pelvis,
instead of dropping the pelvis stays steady and square as you twist. And, then release.
And, inhale back to Downward Facing Dog.