Benefits:

For your body:

• It opens your hip’s flexibility
• Flushes the brain with fresh blood
• Good for spinal release near your neck and shoulders

For your mind:

• It gives you a hand-to-foot connection which can improve kinesthetic concentration
• It clears out useless thinking.
• It helps you focus your imagination inward toward your pelvis.

For your spirit:

• It helps you overcome blocks you may place in front of your success
• Connects your upper and lower halves and grounds you with the earth
• It opens your backline to increase your heart’s ability for empathy and sympathy for others

(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:

• Leave your hands on the floor or push against a couple of blocks.
• Bend your knees more.
• Stand with a chair in front of you or a step stool.
• Go to a hands-to-feet pose.

Pose Description:

1. From standing.
2. Toe heel or heel-toe your feet out hip-width distance apart.
3. (optional: Reach your arms overhead and swan dive or your own way Fold Forward.)
4. Release and lift your toes, then plant your soles down evenly.
5. Relax your glutes and bend your knees a little bit.
6. Drop your torso between your thighs, and use the weight of your head. (Breathe, be comfortable.)
7. Lift your right ball mound and slip your right hand to your wrist under your foot. (This stretches your wrist and elbow.)
8. “Tickle” your wrists with your toes.
9. Push your ball mound into your palm; your weight is forward a little, yet feel balanced.
10. Slowly lift your left ball mound and slide your left hand underneath the front side.
11. Lift a little weight from your heels, and place the weight in your hands.
12. Pull your elbows out wide, engage your core lock, and lift your hips up.
13. Open your chest and shoulders down your back.
14. Relax the back of your neck and breathe comfortably a few times.
15. Release slowly and mindfully, one hand at a time.
16. Give yourself a challenge but confirm your depth to know not to over-strain or under-engage.

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