Benefits:

For your body:

• Increase blood flow to your brain
• Stretches and strengthens your groin
• Rebuilds strength to your plantar fascia

For your mind:

• Clears your mind
• Allows you to think about small movements of your toes
• Focus’ your mind on the exhalation and your upper spine

For your spirit:

• Gives you a new perspective to see the world as
• Will help you move forward with ease
• Benefit your ability to surrender

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

Modifications:

• Use one to two blocks in front of you to support your balance.
• Bend your knees and shorten the distance between your heels.
• Keep your hands on your hips or utilize a chair in front of you.

Pose Description:

1. Start in a standing position.
2. Step out to the side as wide as comfortable to your body.
3. Parallel your feet and root your feet firmly down.
4. From your low belly tilt forward.
5. “T” out your arms to help you extend your upper back.
6. Maintain your hips vertically above your heels.
7. Place your hands to the floor.
8. Reach and grab your ankles to pull yourself down.
9. Lift your heel an inch and slip your fingers underneath.
10. Deepen slowly.
11. Pull-on your heels to help extend deeper.
12. Reground your feet, hug in your belly and gently release the weight of your skull to the floor.
13. Breath here.
14. Exit slowly.

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