Part 6/9:
Following the plank, a short rest in Balasana allows for recovery while maintaining focus on breathing.
Inverted Downward Dog and Leg Extensions
The practice transitions into Adho Mukha Svanasana, or Downward Dog, where participants are encouraged to form an inverted V-shape. This position provides a stretch while allowing for further core engagement through a series of extended leg movements known as the three-legged dog.
Each movement—extending and then drawing the knee to the chest—cultivates further core activation and control as participants connect movement with breath.