Part 4/7:
The focus here is lengthening the spine, pressing the chest toward the thighs while gradually settling into the pose.
Forward Fold
From Downward Dog, you transition to the top of your mat into a Forward Fold.
- With feet mat distance apart and knees bent, allow the upper body to become heavy, perhaps grabbing your elbows and swaying side to side to release tension.
As you release your elbows, come to a standing position while keeping your core engaged, protecting the lower back during this ascent.
Chair Pose and Flow Sequence
Stand up into Mountain Pose before flowing into Chair Pose:
- Bend your knees and sit back as if about to sit in a chair, bringing the hands together at heart center to keep your shoulders relaxed.