Benefits:

For your body:

• The brain receives new blood flow
• The brain receives more oxygen
• Stretches your lower back and hamstrings

For your mind:

• It gets you into a new perspective.
• Clears your mind to refresh your thought process
• Releases emotions you may be resisting

For your Spirit:

• It teaches you to let go of resistance in yourself.
• It opens up your flexibility within
• If you are down, you can get back up.

(DISCLAIMER: DO THESE POSES TO YOUR OWN ABILITY; YOU ARE RESPONSIBLE FOR YOUR OWN BODY AND WHAT YOU DO. BE SAFE, AND YOU CAN BE SUCCESSFUL.)

Modifications:

• Take Ragdoll Pose, separate your feet hip-width wide, fold forward, grab your elbows, and gently pull your elbows down.
• Bend your knees a little more.
• Use a chair or wall or safety bar, or blocks to assist your balance.
• Remember, flexibility will come through practice and the strength you gain to focus intentionally.

Pose Description:

1. Start by standing up, place your hands at your heart, or reach your hands overhead.
2. With your big toes together or separate slightly.
3. Release your toes, and slightly bend your knees.
4. Relax your gluteus maximus, contract your core, and hinge your hips slowly.
5. Fold forward to touch the ground.
6. Keep your lumbar spine length with abdominal contraction on the way down.
7. Flaten your palms’ on the floor with thumbs outside your pinky toes.
8. Take a breath to lengthen more into your fold.
9. Remove tension from your neck by gently releasing it to gravity.
10. Pull yourself down and connect your belly to your thighs. (Push your palms down, or Cup your calves.)
11. As slow as your breath, straighten your legs at the same pace. (Do not force, allow.)
12. Establish a connection to every muscle in your body, from your toes to your hands and everything in between.
13. Be here for a few breaths, your choice of how many.
14. Important! Exit slowly.
15. (option a Half-way Lift Pose here)

Relax, Rest, and Practice Again. You Can Do This! You Are A Yogi!