95 d o u b l e double l e g k ileg c k kick 93 double leg kick 93
33
Exhale and simultaneously straighten the arms Exhale and simultaneously straighten the arms and legs, lifting the upper body up high off the and legs, lifting the upper body up high off the mat. The head is up with the eyes looking straight mat. The head is up with the eyes looking straight ahead. The hands reach just above the rear end and ahead. The hands reach just above the rear end and the legs stretch right down to the mat. the legs stretch right down to the mat.
hips hips pressed pressed into mat into mat
44
Lower the body and turn the head Lower the body and turn the head so the other cheek is on the mat. so the other cheek is on the mat. Bring the hands back to their starting Bring the hands back to their starting position with the elbows down and position with the elbows down and repeat Steps 2–4 on this side. Perform repeat Steps 2–4 on this side. Perform 2–3 sets, alternating sides. 2–3 sets, alternating sides.
lift chest high and lift chest andup keephigh navel keep navel up
head-to-toe checklist head-to-toe checklist elbows elbowsbe should shoulddown be down
don’t let don’t hips let rise hips off rise mat off mat
55
Sit back on your heels, in child’s pose, to Sit back on your heels, in child’s pose, to release your lower back. Keep your head down release your lower back. Keep your head down and your arms forwards, but continue to support and your arms forwards, but continue to support the abdominals. the abdominals. transition: Roll up to a kneeling position and flip transition: Roll up to a kneeling position and flip (see pp96-97). over on to your back for the Neck Pull (see pp94–95). • Your head is the highest Your head theup. highest over on to your back for the Neck Pull (see pp94–95). • point as youis arc Keep point as you arc on up.the Keep the feet firmly the feet firmly the close floor and the on hands floor and the hands close to the body. to the body. • The elbows and • shoulders The elbows and sink down to shoulders sink the mat whendown lying to flat. the mat when lying If this is impossible,flat. try If this is impossible, try
Exhale.............................................................................Rest Exhale.............................................................................Rest
lowering your hands lowering your of hands to the small the back. to the small of the back. • Flatten your hipbones • into Flatten hipbones the your mat when into the mat when kicking the legs. kicking the legs. • Press your body up • smoothly. Press yourResist body any up smoothly. Resist any sudden or jerking sudden or jerking movements. movements.