Moving on as you reach an inhalation, begin the sweep of the arms, down, around and up and leading with the chest dive it down. Inhale, lengthen the spine, looking down and exhale fold again. Step right left or jump to plank, exhaling, elbows stay in along side the ribcage as you lower. Inhale straighten the arms, shoulders low and exhale back to downward-facing dog.
Now lift the right leg, bring it forward, ground at the left foot on the diagonal, coming up to warrior one, exhaling deepening the lunge. Moving from here on an inhale opening and an exhale settling into warrior two, we prepare to take this to exalted warrior. Flip your hand over and float the right hand up as the left hand simply rests on the leg. It's not pushing, it's just resting.
Don't let the knee collapse to the arch side of the foot, keep your right shoulder blade nice and low opening the chest. Inhale up to balancing high lunge, exhale hinging from the hips, with the long spine, we step back to down dog.
Second side, lift your left leg, exhaling, send it through, ground the outer right foot. Inhale, lift up to warrior one; exhale, settle in. Inhale, you begin the rotation and exhale, finish the move to warrior two. Your breath with you, nice and even, flip the left hand up, float it up, slide the right hand gently down the leg. Try to keep the left shoulder blade low, your gaze is up if it feels good. Inhale to balancing high lunge, exhale, hinge it down and step it back.
As you come to an inhale, you can lift up from the balls of the feet and lunge yourself forward between your hands or just step your way there. Exhale and fold. Next, inhale, come up, exhale, back to center adding one more standing pose to the series.
As you come to your inhalation, begin your motion upward and then as you exhale, fold forward. Inhale, lengthen the spine and exhale, hinge down. Walk left right or jump your way to plank, come down toward the floor, take your back-bend and find downward-facing dog. Let's lead this time with the left leg, inhaling it up, exhaling it forward, grounding the outer edge of the right heel as we come up, exhale deep lunge, warrior one. Inhale here, exhale open to warrior two, shoulders nice and low and the gaze forward and now flip your left hand over palm up, lift it up keeping the left shoulder blade low and then recommitting to the lunge in the left leg.
Holding this same leg position, let's take this forward. Elbow to the knee or the hand to the outer edge of the left foot. Side angle pose, you can bring the right arm up and over, so it forms a diagonal line that originates some on the outer edge of the right foot and follows the body up.
Inhale, come on up to your balancing high lunge, slowly with control and exhale, come down and back. let's finish with the right leg inhaling, stepping through, grounding the left heel, inhale rise up and then exhale, settle into warrior one.
Next, inhale begins your rotation to the left; exhale settles you in warrior two. The next inhale flips the hand. As the right arm comes up, the left arm comes down, nice, deep lunge in the right knee and holding the leg position, bring the arm to the outer edge of the right foot or the elbow to the knee, sweeping the left arm up and over. An alternative as Dan is showing is holding your arms straight up. Inhale unwind your balancing high lunge, exhale, fold it down and step aback.
Now as you inhale, look forward, you can jump forward a last time or step your way into your standing forward fold, breathing out here, breathing in to come up and settling finally in mountain pose again.
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