From the plank position, then the arms straight back, keeping the upper arms hugging into your sides. Lower down toward the floor. Keep the whole body very level. Lower your body to the floor. For beginners, drop your knees to the floor until you build enough strength to support the body with the arms. lie on the floor.

Stretch your legs back tops of the feet on the floor. Spread your hands on the floor under your shoulders. Hug the elbows into your body. Inhale and begin to straighten the arms to lift the chest off the floor going only to a comfortable height. Firm the shoulder blades against the back puffing the side ribs forward, lifts through the top of the sternum. Distribute the backbend evenly throughout the Tire spine released back to the floor with an exhale link the movements downward dog high plank Chaturanga and Cobra together in a flowing movement of beginners flow may be repeated in between any of the standing poses for added effort to your practice.

Link the movements downward dog high plank chatter Ganga and Cobra together. The beginners flow may be repeated in between any of the standing poses for added effort to your practice. From downward dog, exhale and step your left foot forward between your hands, aligning the left knee over the heel. For beginners, lower your right knee to the floor and keeping the left knee fixed in place. Slide the right leg back until you feel a comfortable stretch in the right front thigh and growing. Hold for a minute and step back to the downward dog.

From downward dog, exhale and step your right foot forward between your hands, aligning the right knee over the heel. For beginners, lower your left knee to the floor and keeping the right knee fixed in place. Slide the left leg back until you feel a comfortable stretch in the left front thigh and groin. Hold for a minute and step back to the downward dog. From the downward dog, exhale and step your left foot forward between your hands, aligning the left knee over the heel. Lift your torso off your front thigh and lengthen it upward.

To soften your left groin. Imagine that the thigh Thinking toward the floor under your torsos Wait, look forward, simultaneously, firm the right thigh and push it up toward the ceiling. Holding the right knees straight. Exhale and step back to the downward dog. From downward dog, exhale and step your right foot forward between your hands, aligning the right knee over the heel. Lift your torso off your front thigh and lengthen it upward.

To soften your right groin. Imagine that the thigh is sinking toward the floor under your torsos weight, look forward. Simultaneously firm the left thigh and push it up toward the ceiling, holding the left knee straight. Exhale and step back to the downward dog.