Cristi Christensen, Courage | Udaya.com

Transcript

good and then we're going to slowly open the knees wide and walk the arms forward let your forehead come down towards your the ground Breathe Here into your lower back the whole back of your body your inner groins good and then we're going to walk the hands back right so we're going to set up for Picassa a crop POS but we're going to use our block today for a little perch so what I'd like you to do is take your block and take it under your Left Foot Right your right foot is to the ground hands to the ground and you're going to bring your hips up high so we have to get our heavy Parts our booty up in the air and you're going to bend the elbows straight back like chataranga now remember the Picassa we did on our back you take your knees all the way to the upper arms and you're going to squeeze them into the center you're going to use that hugging into the midline power you're going to start to shift forward your elbows shift over your wrists you look forward your outer wrist hug in you pull the belly and you round your spine option one you stay right here option two the right foot lifts off the ground the left foot stays on the Block you squeeze and again you round your spine you look forward maybe the left foot lifts off the ground as well that's it try holding wherever you are for three for two for one and then slowly come all the way down come off of the block just sit in massana squat pose