Asanas & Physical Moves

Challenge flow

Important instructions for some of the exercises in Challenge Flow:

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Observe the position of the feet here, take care with this twist. The hip is sightly dropping toward the ground, avoid putting the centre of gravity on to the shoulder. The centre of this pose should be on the hip. Open the chest wide. 


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When lifting the leg up, take care to gently push the other heel down onto the floor. 

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Stay in Downward dog (Adho Mukha Svanasana) breathing across the chest and the middle back. Observe the movement of the breath in this position (watch this part of the video carefully before you practice if you want to get the breathing right).

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Again, the breathing in this position is the same as above. Inhaling deeply across the chest and exhaling so that there is a slight wave movement of “lifting” and “dropping” in the middle back as you inhale and exhale. 

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Please take care in this exercise if you knee or your lower back hurts. Make sure to press the pelvis slightly on to the floor as you lift the leg up. Alternatively you can simply lie on your belly with your head down, and hold on to your foot to gently stretch the front of your leg. 

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In this lying down twist hold on to your foot as you stretch the leg fully. If this is not possible please use a belt or simply hold on to the back of the leg . The head should be neutral in a comfortable position.


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