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• From down dog
• Inhale lift your right leg to the sky
• Exhale lunge foot next to your right thumb
• Stay on The ball of your back foot
• Inhale reach arms to the sky for Anjaneyasana -crescent pose
• Sink into your front knee so it rest at 90 degrees
• Slacken the back knee, this will enable you to tilt your tailbone under so that the frontal hip point moves up towards your chest and you minimize the compression in the lower back.
• Keeping the tailbone under, re-straighten the back leg by pressing your left thigh bone into the hamstring
• Hug your right hip to the left so you draw the right sit bone closer to the tailbone
• Pull in your stomach and lift your chest but be conscious of the short ribs poking out, you want to soften the front ribs in and pull up through the back ribs
• Relax the shoulders and work to get your arms totally straight as you wrap your upper outer arms forward
• Stay here for 5 breaths then do the other side