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.

 1. Table Top

1. Table Top

 2. Plank

2. Plank

 3. Downwards Dog

3. Downwards Dog

 4. Left Foot

4. Left Foot

 5. Downwards Dog

5. Downwards Dog

 6. Right Foot

6. Right Foot

 7. Table Top

7. Table Top

 8. Child's Pose

8. Child's Pose

Transition

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.

 1. Child's Pose

1. Child's Pose

 2. Right

2. Right

 3. Left

3. Left

 4. Child's Pose

4. Child's Pose

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. 

 1. Table Top

1. Table Top

 2. Plank

2. Plank

 3. Downwards Dog

3. Downwards Dog

 4. Right Foot

4. Right Foot

 5. Open Hip

5. Open Hip

 6. Shift Forward

6. Shift Forward

 7. Rotating Plank (R)

7. Rotating Plank (R)

 8. Return Up

8. Return Up

 9. Open Hip (Steps 5-9 x4)

9. Open Hip (Steps 5-9 x4)

 10. Foot Down

10. Foot Down

 11. Left Foot

11. Left Foot

 12. Open Hip

12. Open Hip

 13. Shift Forward

13. Shift Forward

 14. Rotating Plank

14. Rotating Plank

 15. Return Up

15. Return Up

 16. Open Hip (Steps 12-16) x 4

16. Open Hip (Steps 12-16) x 4

 17. Foot Down

17. Foot Down

 18. Table Top

18. Table Top

 19. Child's Pose

19. Child's Pose

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