Feet together in midline and arms hanging by the side. Step back with right leg and step forward with left. Step back with left leg and step forward with right.

  1. In- arms reaching in lateral rotation and abduction to the ceiling. Palms together overhead.
  2. Out- fold over the legs with hands next feet. Palms in shoulder width distance.
  3. In- roll of palms, stay in contact with fingertips, elevate leg and reach away keeping spine neutral and hips parallel.
  4. Out- lower floating leg to low lunge and merge upper body with front leg whilst leaning forward.
  5. In- low lunge and reaching arms in lateral rotation and abduction to ceiling.
  6. Out- return with arms and plant hands shoulder width distance aligned for plank pose.
  7. In- step back to plank pose and connect legs thight together.
  8. Out- lower to floor.
  9. In- cobra rising up.
  10. Out- cobra lowering down.
  11. In- float away, everything except hands and feet, from floor.
  12. Out- push up and move lower to upper spine back into down dog.
  13. In- 3 legged down dog.
  14. Out- curl and step forward to lunge and lower back knee, merge upper body with front leg whilst leaning forward.
  15. In- low lunge and reaching arms in lateral rotation and abduction to ceiling.
  16. Out- return with arms and plant hands shoulder width distance aligned for forward fold.
  17. In- step forward to leg lift.
  18. Out- lower floating leg next to other and connect big toes in forward fold.
  19. In- rolling up up from sacrum.
  20. Out- mountain pose.

Variation               

  • Flexion to forward fold. Extension to rise up.
  • Reaching arms up with abduction and internal rotation and return through midline and external rotation. Reaching arms up through midline with external rotation and return with sideways in internal rotation. Cobra with different setting of arms and technique for undulation. Your choice of pulling and pushing cobra or rolling cobra.
  • 3 legged dog with different settings of technique for reaching leg behind body and stepping through. With blocks.
  • Without leg lift stepping back and forward.

IGC

Stay in every part of the movement as long as possible. Even out and soak up the journey. Punctuate the beginning and the destination. Cut away all unnecessary movement.