Take your time with the final stretch. Enjoy lengthening your muscles and breathing. See if you can make your exhales longer than your inhales to relax deeply.

Final Strech

For your final stretch:

• Lay face down and grab your right foot (Standing Quad Stretch). (Chapter 8, page 101)

• Switch sides.

• Push back to Child's Pose, step right foot forward into Low Lunge. (Chapter 5, pages 50, 51)

• Shift hips back to right Hamstring Stretch. (Chapter 5, page 53)

• Move forward to Low Runner's Lunge. (Chapter 5, page 51)

• Lift left knee off floor.

• Inhale to Plank. (Chapter 16, page 188)

• Exhale to floor.

• Inhale up for Cobra. (Chapter 5, page 53)

• Exhale to Child's Pose, hold for 5 breaths.

• Repeat sequence with left leg.

• Stand up with feet wide.

• Perfrom Knuckles Behind Back, hinge forward at hips. (Chapter 5, page 57)

• Step feet together, do Eagle Arms on both sides. (Chapter 5, page 57)

Intermediate Workout Format B