Pose By Pose | A Guide To Our Play Session

Part 1

• Come to Navasana (boat pose) and bring your hands back to your knees, ground down through the sit bones and lift up through the sternum.
• Either stay here with hands behind your knees or extend arms in front, breathe.
• Cross your ankles, roll over the toes and take a vinyasa
• Inhale and move into downward facing dog
• Spread fingers and ground through thumb and index finger
• Rise onto the tiptoes, soften knees and jump to malasana squat, taking the feet as wide as the mat.
• Lower hands to floor and move into Mālāsanaa crow pose, resting knees into triceps and lift one or both toes off the floor, transferring your weight forward.
• Either hold or take into a tripod headstand, lowering the crown of your head down to the mat.
• Extend feet to the sky, pointing the toes
• Lower knees to chest, using your core. Lean back into crow pose and step or float your feet back.
• Inhale and rise the heart, exhale and move into downward facing dog
• Bring your thumbs to touch and come onto your forearms, interlace your fingers and walk toes into dolphin pose.
• Either stay in dolphin or rock forward and backwards
• Lower the knees and come to child’s pose, resting your shoulders
• Interlace fingers and come back to your forearms, lower crown of head into your hands
• Lift the sit bones high and walk toes as far as your hamstrings will allow, either stay here or extend legs to the sky to come into a headstand
• Slowly bend your legs and go into pike to work the core further
  Lower legs with control, come to the knees and rest in child’s pose.