Part 4/7:
With a mindful exhale, the hands come down to the heart before folding forward, a sign of humility. Inhaling halfway creates a flat back that keeps the spine long, inviting energy to flow through. The right leg steps back into a Runner's Lunge, anchoring the practice deeper into the mat. Hands set slightly away from the foot, allowing the torso to lift, creating space in the back as the neck and head rise in sync with the breath.
In these lunge positions, the heart continues to draw forward, finding rhythm in the movement. Each inhale bolsters the spine, while the exhale facilitates the exodus of strained energy. Maintaining this flow, the hands elevate back into Plank position. Here, the lengthening of the spine becomes paramount, establishing strength within.