Standing Set: Stand with your feet apart, bend your knees, make a circle with your arms at your waist. Inhale deeply, exhale pause, center yourself. Take your two forefingers, Padangusthasana, big toe hold, like a piece tying around your big toes, bend your knees as necessary inhale gaze up, exhale forward bend. Keep your legs as bend as you need working towards straightening your legs, lift your shoulder blades in your knee caps, breathe through your nose and pull your head between your legs, inhale gaze up, exhale squat.
Press your upper arms in your shins, lean your weight forward, step back and kneel down. Stay with the breathe, lower the rib cage down, and inhale roll up through your spines straight arm and legs, head back, upward dog, exhale, kneel down, flex the toes, palms flat, spread the shoulder blades. Inhale, step your right foot forward straightening your back left leg, press upon to your right lunging thigh with your back foot flat. Prayer the chest. Inhale warrior one, keep lunge arms over there, exhale warrior two, align your inner heels with one another.
Inhale, straighten your right leg as much as you can, reaching out of the right waist to the right forearm on the thigh, then reach your left arm up towards the ceiling as the sky. Right hand holds the right ankle as possible and reach your left hand to the floor and step your left foot forward widening your stance flatly with the left foot to the left. Inhale, gaze up, exhale, step back into a kneeling lunge with the left knee down. Inhale, press your right hand on your right thigh, then bring your left arm across, take your right forearm, and pull your left upper arm to the outside of the right lunging thigh, prayer position at the chest. Pressing into the forward inner right heel, get your thumb to the center of your chest to open out of that lower and left shoulder blade. Exhale, both hands down to the inside of the right foot, and back lift heel flat, straighten your left leg.
Place your right forearm on your right thigh and reach of left arm out of your waist in line with the back straight left leg. Both hands to the floor on either side of your forward lunging right foot, and to lay shift fingers with your arms over your head and arc back. Exhale, hands to the floor, downwards scorpion press, left forearm down, right leg up and back with the right knee bent, pull your hips back and then exchange your right heel down, lie down on your ribs. Inhale, cobra role up; exhale, pull your hips back, flex your toes, long shoulder.
Left foot steps forward. Let's practice the other side. Back right foot flat, prayer the chest. Inhale, arms up in a deep lunge; exhale, arms open warrior 2. Inhale, straighten up for triangle preparation. Bring your feet a little closer together and moving up your back foot towards your left heel, left forearm on the left thigh, right arm up towards the sky, left hand on your left ankle right arm over the air. Exhale, down into a deep lunge, forward bend.
Step your right knee down to the floor, lunging into the left knee, weight in the inner left heel, press up with your left hand on your left thigh, right arm comes around, left forearm pulls the upper right arm out, so that the right upper arm is pressing against the left outer thigh. Press your palms at your chest, lunge deeply into your left knee, breathe as much as you can through the nose.
Now place both hands on the floor on the inside of the left foot, back right foot flat, left forearm on the left thigh, right arm reaches out of the waist in line with the back straight right leg, lunge deeply into the left leg, weight the inner standing heel with the left forward foot back heel up, right knee down, pause to ground.
Downwards scorpion preparation, place the right forearm on the floor, as you extend the left heel back, lift the left leg open and pauses. In the upper left knee, flex the standing right toes and pull the hips back engaging the hips leg. Inhale, roll into upper dog; exhale, kneeling downwards dog with active stance with toes flex, arms flat, take a breath. Rise up on your palms, stand on to your feet, bring your knees and feet together, pause into an exhaling squat. Inhale, prepare to rise up, bring your feet together behind your finger standing hands. Exhale, forward bend. Do a deep squat, press the hands into the thighs above the knees, prayer position at your chest and a deep squat, arms over head with fingers interlaced, exhaling into prayer position.
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