1. Roll out your yoga mat in a cozy homey space, and place two blocks so that your hands can set down on them in Downward Facing Dog. Come onto knees with hands on blocks. Stack knees over ankles and shoulders over wrists. Push your hips and bottom up to the sky. Ground into straight arms and legs. Experience the release in the lengthening of the spine. Feel connection in the four corners of your hands and feet. Push the earth away from you. Let your head hang loosely. If you want, try some organic movement, like pedaling your feet or lifting a leg off the ground for 3-Legged Dog.
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| Illustration by Alison E. Kurek |
2. Now step one foot forward in between blocks and bend that knee, keeping knee stacked over ankle. If you can, stretch your back leg further back and curl up your toes. Now place your hands on your front knee and practice balance. Keep hips squared and facing front. Keep back and torso on a slight forward incline. You are in High Lunge.
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| Illustration by whenguineapigsfly.com |
3. Now lift your arms to the sky, next to ears, palms facing. Slowly vertebre by vertebra lift to a verticle torso and spine. Plant the entire back foot down and turn it to a 45 degree angle. Warrior 1!
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| Illustration by Evgeniya Gapchinska |
As you go from Downward Facing Dog to High Lunge to Warrior 1, take your time. Practice the balance. Setting your gaze on a fixed object assists with balance. Feel the solar plexus chakra of power as you go from head low to head, torso, spine, and arms lifted high!
Repeat a few times. Then close in the surrender and release of Downward Facing Dog. Namaste <3
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| Illustration by claudiatremblay |
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