Kneel on the floor with your knees, hip width and thighs perpendicular to the floor. Lean back and minimally twist to one side to get one hand on the same side foot. Then turn your torso back to neutral and touch the second hand to its foot. Then lift the lower back ribs away from the pelvis to keep the lower spine as long as possible. Keep your neck in a relatively neutral position. To exit.
Lift the head and torso up by pushing the hip points down toward the floor. sitting on the floor, slide your left foot under your right leg to the outside of your right hip. Then stack your right leg on top of the left keeping your front torso long exhale and fold forward from your growing lay your hands on the floor in front of your shins. Hold one minute or more. Inhale the torso upright and uncross your legs to come out of the pose. sitting on the floor, slide your left foot under your right leg to the outside of your right hip.
Then stack your right leg on top of the left. Keeping your front torso long exhale and fold forward from your groins. lay your hands on the floor in front of your shins. Hold one minute or more. Inhale the torso upright and uncross your legs to come out of the pose. sit on the floor with your legs straight out in front of you.
Bend your left knee in toward you. Then slide your right foot under your left leg to the outside of your left hip. Lay the outside of the right leg on the floor. Exhale and twist toward the inside of the left thigh. Press the left hand against the floor just behind your left buttock. Turn your head to the left.
Stay for 30 seconds to one minute. Then release with an exhalation return to the starting position. sit on the floor with your legs straight out in front of you. bend your right knee in toward you. Then slide your left foot under your right leg to the outside of your right hip. Lay the outside of the left leg on the floor.
Exhale and twist toward the inside of the right thigh. Press the right hand again. The floor just behind your right buttock. Turn your head to the right. Stay for 30 seconds to one minute, then release with an exhalation returning to the starting position. From downward dog, bring your left knee forward to the back of your left wrist.
Slowly slide your right leg back, straightening the knee and descending the front of the thigh to the floor. Lower the outside of your left buttock to the floor. Exhale and lay your torso down on the inner left thigh. Stretch your arms forward and push your fingertips firmly to the floor. stay in this position for a minute. Then, with your hands back on the floor, carefully step into downward dog From downward dog, bring your right knee forward to the back of your right wrist.
Slowly slide your left leg back, straightening the knee and descending the front of the thigh to the floor. Lower the outside of your right buttock to the floor. Exhale and lay your torso down on the inner right thigh. Stretch your arms forward and push your fingertips firmly to the floor. stay in this position for a minute. Then with your hands back on the floor.
Carefully step into downward dog. sit on the floor with your legs together and extended in front of your torso. Sit towards the front of the sitting bones. Flex your ankles pressing out through your heels. Lengthen your front torso perpendicular to the floor. If your back remains straight, slowly lean forward, hold the pose for one minute or longer.
Sit with your legs straight out in front of you. Bend your knees, pulling your heels in. Then drop your knees out to the sides and press the soles of your feet together. Bring your heels as close to you as comfortable. Grasp the big toe of each foot. Always keep the outer edges of the feet firmly on the floor.
If your back remains straight, slowly lean forward. Stay in this pose anywhere from one to five minutes. Then inhale Lift your knees away from the floor and extend the legs back to their original position.