Скачать или смотреть Modified Vinyasa Flow

Start in a table top position with wrists under shoulders, knees under hips, and eyes of the elbows turned inward. Press into Downward Facing Dog, keeping knees bent, or soft. Press reared back and up lengthening through the spine, trying to achieve a "hollow" lower back. Begin to gently rock yourself forward lowering knees softly onto the mat. Ruck elbows tightly into ribcage as you lower chest toward the floor, once chest reaches the floor press yourself up into a cobra pose, lifting heart and pressing sternum forward through shoulders. Trying to achieve an open heat position. Rock back onto hands and knees and begin again.