Here is a pose that will open your shoulders and strengthen your back at the same time. Lie on your stomach and rest your chin on your hands. Tuck your toes under and turn your legs inward one at a time. Exhale and root your tailbone, your leg and then your feet, stretching through all of your toes.
Place your hand beside your chest and bend your legs. Stretch your toes and firm your shins and ankles. Hug them to the midline. Exhale and root down to your tailbone, inhale and lengthen the size of your body.
Exhale, root down to your tailbone and extend to your legs, feet and toes. Lower your legs, turn your head to one side and rest your head on your hands. Bend your legs and now hold your ankles and flex your feet, stretching your toes. Watch Andrew for the modified pose.
Inhale and lengthen the size of your body to open your inner shoulders, exhale and lift up.
Press the back into your hands with your shins and your feet and lift with your neck and your head. Inhale, hug into your center. Exhale shine out. Extend your brightness from your head through all your toes. Now release your legs and rest your head on your hands.
Now hold the tops of your feet and stretch your toes, keeping your ankles firm and your toes bright. Inhale and lengthen the size of your body. Exhale and lift your legs upwards, stretching your inner shoulders. Inhale draw in, exhale root down to your tailbone, out through your arms and legs and head. Let go over your feet and rest your head on your hands.
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