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• From table top pose
• Rest onto forearms, grab opposite elbows
• Keep elbows planted as you extend the hands forward interlacing fingers
• Press down with the forearms and open the palms while keeping fingers interlaced
• Cup back of the head, placing the crown of head on the floor
• Keep elbows shoulder distance apart while energetically squeezing arms inward toward each other
• Tuck toes and lift knees up off mat (similar to down dog)
• Keeping the hips lifted, slowly begin walking the feet toward the face
• Try and get the hips stacked over the shoulders
• Bend into one knee and guide the leg toward the chest.
• Keep hips stacked on top of ribcage as you slowly lift the other leg into the chest, bringing legs and feet together
• While maintaining a still forward gaze, flex the toes downward and reach the heels up slowly toward the sky, squeezing legs together
• Flex the biceps
• Belly in
• Tilt the tailbone towards the sky
• Firm the thighs
• Big toes touch heels slightly apart
• Point through the balls of the feet
• When you are ready to descend, use the strength of your core to slowly release feet back down to the mat.
• Rest in child’s pose for a few breaths