Before You Begin

Warm up your thoracic spine with eight cycles of Cat-Cow Pose. Then practice three rounds of Surya Namaskar A, followed by some simple lunges in which you emphasize pressing the back thigh up toward the ceiling as you drop your tailbone toward the floor. Next, do three rounds of Surya Namaskar R. This short sequence will begin to open your chest, shoulders, and hip flexors. To stretch the quadriceps and imprint the parallel orientation of the legs, sit in a modified version ofVirasana (Hero Pose), with the thighs parallel, and the knees and thighs hip-distance apart. Feel free to sit on a block ifyou need to. From here, place your arms in Gomukhasana (Cow Face Pose) position to continue opening your shoulders.

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