Round 8 - First Set
It's important in this round that you start by establishing a strong foundation. Set up the distance between your hands and feet while you are still in the plank position. Ensure your alignment is correct before you move on. When moving in to the Downwards Dog posture, always always always start by bending your knees and then move the rest of your body backwards. The work here is to eventually have one straight line from your sit bones to you wrists. Once you have a straight spine, first then should you slowly begin to straighten your legs without compromising the work you have already done. Take your time in these stretches.
Click on a posture image to learn more about it.
Give yourself a rest and stretch out your back from side to side. See how far you can move your hips off your centre while reaching your finger tips the opposite direction. Try to relax your forehead on the floor between your arms and come back to a normal breathing pattern.
Round 8 - Second Set
This is possibly the most challenging part of the class. Watch the video a few times before you get started. Pay attention to the details of the exercises, such as the rotation of the spine which follows through to the hips, knees and back heel. The three practitioners on the video are all doing different variations. See which which version that suits you best. Once you feel confident, explore how you can advance your level.