Downward-Facing Dog
(Adho Mukha Svanasana)

Posture Cues:
1) From a table top position (all fours), tuck toes under and send hips up and back
2) With fingers spread, firmly press hands into mat and firm up thighs
3) Always have the option to keep a slight bend in knees to send tailbone higher and relieve weight in shoulders and wrists

1) Energizes the body
2) Stretches shoulders, hamstrings, and calves
3) Strengthens arms and legs
4) Helps to improve posture
Standing Splits
(Urdhva Prasarita Eka Padasana)

Posture Cues:
1) From a forward fold, left one leg up and back until it is parallel to the floor
2) Flex toes down of lifted leg down and rotate inner thigh in and up
3) Option for a bend in standing leg if hamstrings are tight or option to place hands on a block
4) Let head hang heavy

1) Stretches hamstrings and calves
2) Strengthens thighs, knees, and ankles
3) Stimulates liver and kidneys
4) Calms the brain
Forward Fold

Posture Cues:
1) From a standing position, bend forward at the hips to fold torso over legs
2) Stack hips over ankles
3) Prioritize keeping spine long over straight legs (okay to bring bend in knees)

1) Lengthens hamstrings and calves
2) Decompresses spine
3) Calms the brain and helps relieve stress
4) Improves digestion
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