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Video Transcription

and then pause and center, lower your foot, please raise your right knee, step your downward

dog.

Now you can hold downward dog or modify this in a puppy pose with your knees bent.

Any of the same benefits are received doing one or the other.

Inhale, raise your right leg.

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So you can also do this kneeling.

We're going to bend our right heel into our hip and then raise your right leg out to the

side like Allison is demonstrating.

Now move that leg in circles.

So pulling that leg around, warming up through that right hip there.

Good.

And then extend the leg and step up to a lunge.

So whether you're kneeling or coming from downward dog, come into a right lunge.

Inhale, raise your hands up onto your hips.

The important thing here is the length of your lunge.

Make sure the knee is over your heel, downward facing dog, step back.

Good. Breathe.

With your inhale, raise your left leg or modify this by coming down into a table position.

Bend your left knee, raise the leg out to the side and just move your leg in circles.

Warming up that hip area.

Good. Extend the leg and step forward to a lunge.

Once you're in that lunge, come to a high lunge, raising up, bring your hands to your hips.

Enjoy your breath.

And then bend your right knee, adding the tuck and lower your right knee all the way to spread your toes.

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My 12 Inch BBC Should be on BLACKED RAW!!!