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• From down dog
• Inhale, raise right leg to the sky
• Exhale, lunge foot near right thumb
• Turn back foot flat and rise to warrior 1 reaching to the sky
• Make sure your front heel lines up with the back heel
• Your back foot turns forward at about 45 degrees
• Spin your left inner thigh back to secure your left thigh bone into the hamstring
• Rest your right knee over the right ankle (90 degree)
• Hug the upper inner legs closer together
• Tailbone tilts under
• Pull in your pelvic floor or a kegel
• Draw in your belly to the spine
• Soften the front ribs in and pull up through the back ribs
• Tuck the chin back and in so the neck runs inline with the rest of the spine
• Get your arms totally straight and rotate the upper outer arms forward
• Take 5 slow breaths then repeat on the other side