Lunge Series.
From downward facing dog, inhale, lift the left foot, and exhaling, slide it through lowering the right knee, inhale, hands to the base of the quadriceps. Keep the hips square and low, now you might inhale and reach back for the right foot. You might need the help of strap there. As you stretch the squats here you might prefer to cushion underneath your right knee with a blanket.
Now slowly release the lower right leg, inhale up to high lunge, and exhale, step back to downward facing dog. Optionally here you can flow through to plank or knees down plank, lowering to the ground as you exhale, inhaling to a back bend, and exhaling to downward facing dog.
Second side, bend the left foot, inhale, lift the right leg, and then bend the knee, bring it all the way forward to perpendicular shin, lowering the left knee, and inhaling up to the base of the right quadriceps. Perhaps going for the quadriceps stretch, either with a manual connection, one hand, two hands, or using the strap. Shoulders and hips square, breath fluid. Exhale, hands to either side of the foot, inhale to high lunge, and exhale step back to down dog. Optional flow through, to an inhale to plank, and exhale to lower and inhale to cobra as I show, or up dog and then exhale back. Bend the right foot, lift the left, exhale, well step it through, lower the back knee. Now bring the hands inside the left foot, heel and toe at to side a little bit. It's a big high hamstring, and groin stretch, be careful.
You might have room to slide the hands forward a little, or even to deepen all the way down to forearms, be very careful. Dan is deepening the stretch even more by reaching back through his right leg, lifting the knee up off the ground. Keep breathing slowly, nasally, and deeply. As you inhale, bring the knee back inside the hands, and exhale, return to downward facing dog. Flow if you like with plank or knees down plank, down to the floor, into a back bend, and returning to downward facing dog.
Now let's elevate the right leg, send it through, exhale, come to your low lunge. Well, knee and toe the right leg out, so that the right shoulder can fit inside the knee, hangout here or lower down gently, gently, on the intense that suits you. This can be hands to the floor, it could be in forearms to the floor, it could mean turning your left toes under, and lengthening through the legs, so that you are in a high lunge. Now we will inhale, bring the foot back inside the hands, and with the left toes under through high lunge, exhale, downward facing dog. Now let's come forward and down if we choose to flow, inhaling up, and exhaling back.
Transcription by:
Scribe4you Transcription Services