Down Dog / Up Dog • Rise, Shine and GO Movement Practice | 24Life

Reps: 1
Sets: 1

• Begin in an extended plank position.

• Move slowly and turn these patterns into a vinyasa or a flow of dynamic movement linked to your breath: On an exhale pull your pelvis back until your weight is in your heels and your body creates the shape of an inverted V (or downward facing dog.) Extend spine, press thighs back and work to straighten your thighs as your heels reach into the ground. Press hands firmly into the ground and allow your arms to frame your neck, which hangs neutral aligned with your spine.

• As you inhale, pull your body forward and, leading with your chest, move into an extended and suspended spine with the heads of the shoulders rolled up and back, arms straight and feet flipped over, the tops of your feet rooting into the floor. This is upward facing dog. Keep your head neutral, your core engaged and your tailbone lengthening down toward the floor to create a neutral pelvis. Eyes gaze forward or gently up as your body arcs with hips and thighs floating off the floor suspended by your strong hands and fully engaged thighs.

• Exhale pull back to downward facing dog and move gently back and forth to limber up the body.