Stage one: Standing
Stand with your feet under your hip bones
Weight even down through both of the legs and even across the area of the foot
Soften your knees
Pelvis is neutral
Back of the neck long, feeling like the space in between each vertebra is increasing
Shoulders soft away from the ears or arms raised in ‘Namaste’ as shown
Stage two: Rolling down
Breathe in to prepare
Drop the chin to the chest
Breathe out, navel to spine and allow the weight of the head to lead the movement of the spine rolling down
Roll the spine vertebra by vertebra
Let the head and arms be heavy and relaxed
Stage three: High plank to low plank, hold and hover
From rolling down, step back with the right foot then the left
Hold the body parallel to the mat
Navel to spine, feel like you are supported from your belly button to the ceiling
Slowly lower yourself to the mat, navel hollowed & elbows into the sides, hover above the mat for a few seconds
Stage four: Half swan dive
Fully rest the body on the mat placing the feet flat, hands underneath the shoulders
Breathe in, navel to spine, looking up to the ceiling allow the body to peel off the mat by straightening the arms
Keep hips on the mat, shoulders away from the ears and elbows in
Roll the body back down to the mat
Stage five: Downwards dog
Push up into box position and straighten the legs
Feet are hip width apart
Feel like the shoulders are moving away from each other and down the ribcage away from the ears
Eye gaze looks up towards the belly button
Hold for five lateral breaths (navel to spine, breathing sides and back of ribcage)
Don’t worry about your heels touching the mat, we are trying to get a straight spine, so your heels may lift
Stage six: Rolling up
Look towards the hands, navel to spine, step right foot in between hands followed by the left
Straighten the legs leaving the knees slightly soft
Breathe in, navel to spine, tuck the tailbone under and roll back up to standing vertebra by vertebra
Shoulders resting, chin parallel to the mat
Stage seven: Standing
Either stand as detailed in one or as detailed in the photo
Repeat steps one to six three times remembering lateral breathing and navel to spine
