The first stretch in this sequence combines two positions. The wide stance forward fold with the knuckles behind the back is to open the shoulders. There is one Downward Facing Dog in this sequence that is held for a long period of time. When performing any yoga posture for a long period of time, be sure you are breathing with full inhalations and exhalations. As you inhale in Downward Facing Dog, try to lengthen the pose. As you exhale, try to deepen the pose as you press your hips back with your legs firm. Sink into your heels. If this is not restful, bend your knees.

Active/Static Stretch

• Stand with your feet wide, Knuckles Behind Back (Chapter 5, page 57), hinge forward at hips.

• Flat back (hands on shins).

• Roll up to stand.

• Wide leg Forward Fold (Chapter 5, page 54), hands to floor.

• Reach the torso toward the right leg, hold for 5 seconds, then toward the left leg and hold 5 seconds. Then bring the hands back to the center.

• Walk hands and feet into Downward Facing Dog, hold for 60 seconds. (Chapter 5, page 50)

• Walk hands forward into Plank position (inhale) (Chapter 16, page 188)

• Move to Side Plank (Chapter 16, page 189) and hold for 3 breaths. Repeat each side 2 times.

• Move to Plank (exhale).

• Lower to Cobra (inhale). (Chapter 5, page 53)

• Move to Downward Facing Dog (exhale). (Chapter 5, page 50)

• Step right foot between hands and straighten the spine, then reach to the sky with your arms and balance.

• Bring left hand to floor next to arch of right foot, reach right arm to sky (twisting right) and hold for 5 seconds. Release the right hand down to the floor.

• Step to Plank (inhale) and exhale into position.

• Inhale to Cobra.

• Move to Downward Facing Dog (exhale).

• Repeat each side 2 times.

• From Downward Facing Dog, walk hands to feet/legs to Forward Fold.

• Place hands down on mat and step feet back to Plank.

• Do 5 Yoga Pushups, walk hands back to feet to Forward Fold. (Chapter 16, page 188)

• Finish last set in Forward Fold position, hold for 5 breaths.

• Return to standing position.

Hold each one of the following positions for two seconds then release:

Dynamic stretch (Chapter 5, page 49)

10 alternating High Knee Holds. (Chapter 8, page 100)

10 alternating External Rotation Holds. (Chapter 8, page 100)

10 alternating Leg Lifts. (Chapter 8, page 101)