Cues:
- Plant the soles of your feet in the center of your mat, big toes touch, parallel your feet.
- (Optional) An inch or 2 inches between big toes. Parallel your feet.
- (Optional) 2 to 3 fingers width distance between your heels. Helps hips
- (Optional) Big toes and heels together. For hip flexibility.
- Engage your quads and feel you core lock.
- (Optional) Lengthen your low back to activate core lock.
- (Optional) Imagine a string from your navel to your spine to activate core lock.
- (Optional) Hug your ribs down and in to activate your core muscles (lock).
- Extend your arms by your side.
- (Optional) Relax and extend your fingers by your side. Palms face in.
- (Optional) Open your palms forward. Relax and extend your fingers.
- Relax your shoulders and feel your neck extend gently.
- (Optional) Feel your intercostal muscles deeply. As you breath 5 count in and 5 count out. 2 to 3 times.
- (Optional) Relax your jaw and tongue. To extend your neck and spine.
- Open your palms outward and reach your arms overhead.
- (Optional) Maintain arms by your sides. For shoulder injuries
- (Optional) Slowly interlace your fingers behind your back for the next pose.
- Relax your shoulders and extend the crown of your head upward gently, your palms face one another.