Yoga with Grace in Melbourne, Australia - http://www.yogawithgrace.com.au/ Hello legs! This smooth sequence works on building strength in the legs and abdominal muscles while working on balance and concentration. Stretching the hamstrings and opening the groin, this flow requires stability of body and mind. Begin seated. 1. Upavistha Konasana (Wide-angle Seated Forward Bend). Option to have a bolster between the legs and rest your arms on this. If you find it difficult to fold forward, sit on a low blanket or a block to lift the hips and assist you in coming forward between the legs. Walk your hands forward while gently inhaling and exhaling. Stay here for 5 breaths. Soften the mind and the body. Maintain the alignment of your legs so your hips, knees and feet are in a connected long line. Toes are flexed/pointing upwards toward the ceiling. 2. Baddha Konasana. Bend the knees and bring the soles of the feet together. You have the option to once again sit on a block or folded blanket to raise your hips. Lengthen the spine and feel the crown of the head lift while sitting bones ground to the mat. Arms are straight and holding the feet like a book, opening the soles of the feet. 3. Balancing. Bind your peace sign fingers with your big toes. Tilt your body weight back slightly onto the sitting bones and start to raise the feet slightly to find balance. Option to stay here with bent knees and work on balance and stability. You can start to work on straightening through the legs in wide legged pose. Keep the spine long and heart lifted with straight arms. Begin to look up to the ceiling while tilting the head back. 3. Ubhaya Padanghusthasna (Both Feet Big Toe Posture). Start to bring the legs in toward each other, trying to maintain straight legs and balance. 4. Navasana (Boat Pose) Release the hands with control and allow them to point forward alongside the body, coming into boat posture. Options to have straight legs or bent knees as shown in video. Bent knee option provides less pressure on the lower back. Be mindful of your back and maintain balance and abdominal strength at all times. 5. Return to Seated Dandhasa (staff pose) and fold forward towards your feet to stretch out the hamstrings and the back. Option to use a strap here around the feet or bend knees to relieve the lower back and avoid over stretching the hamstrings. To connect with Yoga with Grace: Facebook Page: https://www.facebook.com/gracejoukhadar/ Facebook private Group: https://www.facebook.com/groups/yogaw... Instagram: https://www.instagram.com/yoginigrace/ Website: http://www.yogawithgrace.com.au/