TruBodx Keto lift your head and open your eyes
TruBodx
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your head and open your eyes interlock your fingers in front of you turn your
palms inside-out to walk your hands fo we're gonna come into puppy dog stretch
this is like a variation of down dog so in this position you just kind of let
your spine melt in towards the floor let the heart melt towards the floor this
is the passive variation you know this one Molly okay then from here we're
gonna make it more active press down into your hands and then start to lift
your spine up away from the floor lift your chest up away from the floor and as
you press down with your hands fill your armpits engage like they're squeezing
down towards your hips like you're swimming and you're doing a stroke with the
arm that same feeling that you have to push the water down push down and now
can you lift up the heel of your hand and lift up onto your fingertips and feel
those arms activate feel the spine get taller longer and then lower the heel
the hand back down and slowly release good and then come back out of that lift
yourself up and stretch back into your downward dog walk your feet to the front
of your mat bend your knees slightly
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let your head drop feel the whole spine release into the forward fold evenly
and then slowly roll yourself up head and neck last thing to come up bring your
legs together bring your palms together and with your eyes closed take a slow
steady breath in through your nose and let it out open your eyes and release
your arms down at your side Surya Namaskar a inhale raise your arms up exhale
fold forward inhale into a flat back step back into plank pose when they get a
time hold her in your plank now bend your elbows a quarter of the way and then
from there roll right into upward facing dog stretch back into downward dog
walk your feet one foot at a time all the way up to the front of your mat
inhale into a flat back exhale fold forward inhale come all the way up raise
your arms up exhale samasthiti inhale reach your arms up exhale fold forward
inhale into a flat back step back to plank pose now hold in your plank we're
gonna practice this little transition to up dog one more time so as you hold in
the plank with your collar bones open just bend your elbows out to the side a
little now keeping those elbows bent rolling your hips through towards your
hands and then roll your spine through into up dog but keep the bend in your
elbows as you're holding the up dog you can even let your knees drop down to
the floor for a moment
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