Moving into hamstring stretches. Plant the right foot, inhale, lift the left, just swing it forward, lower the right knee, and coming to an inhalation, extend your spine. Exhaling, shift to back as though you were standing on the right knee. You might need blocks underneath your hands here. It's a runners lunge, we will do this first stage with the toes reaching for the floor. Make sure your hands are comfortable, remember that the block is very useful, as would be a blanket beneath your right knee.
If the top of your ankle is very tight, you have trouble keeping the toes down. Keep reaching them for the floor, but be careful of your knee. Inhale, bend the left knee shifting forward, toes are under, and we'll exhale sweep back to downward facing dog, either holding here, or taking the floor forward to plank your knees down plank, lowering down, inhaling up, and exhaling back.
Second side, inhale, lift the right leg, exhale, slide it forward all the way to the front the mat, as the left knee and the top of the left foot rest on the ground. Let me do an exhalation, we will shift back into this runners lunge. Make sure your hands are comfortable, and you make fists, be up on the spider fingers, or rest your palms on a block. Keep the right knee slightly bent, so you not get into too intensive stretch, you wanted to be of appropriate intensity. Inhale brings you forward, exhale sends you back to downward facing dog, hold here, or flow through.
Second round of hamstring stretch.
Let's plant the right foot, inhale, lift the leg, send it through, lower the right knee on the top of the right foot. Inhale to lengthen the spine, and then exhale to shift back to your runners lunge again. This time we'll very carefully peel the left toes up of off the mat reaching down through the heel. This intensifies the hamstring stretch, be very careful to keep the left knee at least at tiny bit soft. Inhale, bend the left knee, roll the sole of the foot down, and exhale, come through high lunge, to downward facing dog. Hold here for two breaths or take your flow, forward and down, up and down.
Now we will ground to the left foot, inhale, lift the right, swing it through to the front of the mat, lower the knee and the top of the foot to the floor. Inhale, extend the spine, exhale, slowly shift back, set up the comfortable position, and then very carefully peel the right toes up off the floor resting on the heel. Keep your awareness down the back of the leg, this is where you learn to be comfortable even in an intense position. Inhale, right knee bends, and low exhale, shift back to downward facing dog. Holding here for two breaths, or finishing the sequence with one last flow through
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