From downward facing dog, bring your hips forward until your shoulders are over your wrists and your whole body is in one straight line from the crown of your head to you heels. This is very similar to the position you would take if you were about to do a push-up.
Spread your fingers and press the firmly down into your palms.
Microbend your elbows.
Press back through the heels.
Move your shoulders away from your ears.
Keep the neck in line with the spine and look at the floor.
2. Side Plank Pose
From Plank Pose, shift your weight onto your right arm as you roll onto the outside of your right foot.
Keeping the both feet flexed, stack the left foot on top of the right with the legs very straight.
Bring the left arm up to the ceiling and the gaze to the left fingertips.
After several breaths, roll back the center and do the other side, resting in Downward Facing Dog between the two sides if you like.
3. Downward Dog
1. Come to your hands and knees with the wrists underneath the shoulders and the knees underneath the hips.
2. Curl the toes under and push back raising the hips and straightening the legs.
3. Spread the fingers and ground down from the forearms into the fingertips.
4. Outwardly rotate the upper arms broadening the collarbones.
5. Let the head hang, move the shoulder blades away from the ears towards the hips.
6. Engage the quadriceps strongly to take the weight off the arms, making this a resting pose.
7. Rotate the thighs inward, keep the tail high and sink your heels towards the floor.
8. Check that the distance between your hands and feet is correct by coming forward to a plank position. The distance between the hands and feet should be the same in these two poses. Do not step the feet toward the hands in Down Dog in order the get the heels to the floor. This will happen eventually as the muscles lengthen.
4. Upward Facing Bow
Begin by lying flat on your back with your arms at your sides. Bend your knees, keeping your feet parallel and aligned with your hips. Draw your heels close to the edges of your buttocks.
Reach your arms up overhead, and then bend your elbows so that you can place your palms on the floor at either side of your head. Your fingertips should rest beneath your shoulders. Keep your forearms parallel as you extend your fingers toward your heels. Reach your elbows directly up toward the ceiling.
Inhale as you press your feet firmly into the floor and lift your hips upward toward the ceiling. Contract your buttocks, thigh, and abdominal muscles to support your lower back.
Keep your feet and legs parallel. Press through the palms of your hands and lift your shoulders off the mat.
Realign your arms to make sure they remain parallel — do not let your elbows splay to the sides. Hold for a few breaths.
On an exhalation, straighten your arms and lift your head completely off the floor. Press the weight of your hands equally through your index fingers. Draw your chest toward the wall closest to your head.
Do not rest your bodyweight on your head. Do not crunch your neck. As you gain strength and flexibility, you will be able to lift your head off the mat!
Lift your chest even more toward the wall behind you. Straighten your arms and legs even more. Turn your thighs slightly inward. Broaden your shoulder blades across your back. Let your head hang. Gaze at the floor between your hands.
Hold for up to 20 breaths. Release the pose by first bringing the crown of your head to the mat, and then your whole body. Rest on your back with your knees bent and dropped together.
5. Cobra Pose
Begin by lying face-down on the floor with your legs extended behind you, spread a few inches apart. The tops of your feet should rest on the mat — do not tuck your toes, as this can crunch your spine.
Place your hands under your shoulders with your fingers pointing toward the top of the mat. Hug your elbows in to the sides of your body.
Press down through the tops of your feet and your pubic bone. Spread your toes.
Inhale as you gently lift your head and chest off the floor. Keep your lower ribs on the floor.
Draw your shoulders back and your heart forward, but do not crunch your neck. Keep your shoulders dropped away from your ears.
Image Source: Yoga Outlet
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