From Warrior II, reach your body forward toward bringing the shoulder to the forward bending knee and the hand to the floor on the inside of the foot. Reach the arm under the bent leg, and rotating your torso and chest upward, clasp the bottom hand to your top hand behind you. Energetically squeeze the heels together for stability. Keep the heart open and breathe smoothly here for a few breaths.
7. Standing Split with Bind
Urdhva Prasarita Eka Padasana
From Extended Side Angle keep your bind, take eye gaze to your front of foot, and heel/toe your back leg in until you feel you can lift it steadily off the ground. Lean forward, slowly straightening your legs, allowing the pose to unfold. You must create a space for trust here. Remember falling is part of the process. It’s not how many times we fall, it’s how we pick ourselves up and try again.
8. Wide-Legged Standing Forward Bend
Lower down from Standing Split and come back to Warrior II. Straighten your legs, take your feet parallel, inhale your arms overhead, and exhale down into a wide forward fold. Grab your big toes with your Peace fingers, rotate your elbows out to the sides, and stretch the crown of your head down to the floor.
9. Forearm Balance
From Wide-Legged Standing Forward Bend, place your forearms on the ground, keep your elbows shoulder-width apart. Lean forward putting your weight into the forearms. Press your shoulder blades down your back. Reach your legs out and slightly forward, engage your core, keep pelvis rotating over your shoulders, and begin stacking your joints. Lift your legs to the sky while moving your eye gaze forward. Proper alignment is essential in this pose to avoid injury in upper body.
10. Easy Pose
From Forearm Stand, cross your shins, pushing down into yours arms while puling up into the pelvic floor. Float down into a comfortable seated pose. Take your hands to heart center in prayer position, close your eyes, and bow down to yourself.