February 23, 2020 7:37 AM EST
velofel foot rhe bend the left knee and reach your right arm up Evolved side angle pull the right shoulder right arm into the right shoulder socket but keep the right arm straight and engaged now reach the right fingertips to the front of the mat if someone's pulling you forward on your exhales by the lunge to the right bend your right knee straighten the left lift your right heel up place the right hand down the right arm inside the right leg reach your left arm up and over your head Slone even these move forward for what does it call all your three prep fingertips on the ground lift the right leg up low lower the right hip down so that the right tape is down left arm is reaching up try to stand taller on the left leg so kind of press your left foot more into the ground and open your chest rotate your chest more towards the left and up on your next inhale release come up to standing on the left leg bend the right knee grab the right thigh and reach the right arm back again if you feel open enough already grab the right foot and extend the right leg forward stand nice and tall so when you release first ending pigeon cross the right ankle over the left
Velofel South Africa down to the ground make sure the right foot is flexed again so that the right toes are pointing to the right feel free to stay here we'll find the twist right fingertips down left arm is reaching up or right elbow inside the left the right foot connect your palms pull the lower belly in with every inhale you lengthen when you exhale maybe twist a little bit more just find that sensation at the end range that feels good for you so even these standing pigeon altogether release the right foot extend the right leg back plank pose present to your palms talk to your tailbone engage the core maybe close your eyes we're here for a couple breaths notice more the breath find that state of meditation ease and peace while you're in this hold maybe it gets challenging already for you and so the challenge is really how soft how quiet can you be in this pose even though you're some instant in something challenging you can still find that