A core practice

Reclining, knees up, take 10 breaths.

• Mountain Pose (Tadasana)
• Forward Fold (Utthanasana)
• Half forward fold (Ardha Utthanasana)
• Lunge
• Downward Dog (Adho Mukha Svanasana)
• Plank (Palankasana)
• Lower down (Chaturanga)
• Cobra (Bhujangasana)
• Downward Dog
• Lunge (Second Side)
• Forward Fold (Utthanasana)
• Mountain Pose (Tadasana)

From Downward Dog, lift one leg (keeing the hips level), then shift forward to plank pose, each time taking the raised leg to:

• Hover the foot over the floor
• Take the knee to the outside of the same arm
• Take the knee to the outside of the opposite arm

From a wide legged forward fold, bring your palms down to the mat, and, leaning your weight into the support of your hands, hop your legs back to center, and then wide, and then back to center…you get the idea. Try to be light with your feet by being heavy in your hands.

From Trikonasana, bring your palm to the floor or a block, and try and lift your front foot off the mat and stretch it across the room. For DOUBLE BONUS, put it back down in the same place it srated without using your hand.

With your feet on a blanket on a slippery surface (or, for DOUBLE BONUS, on your mat), press down through your hands so your feet get light enough to slide them forward to your hands, then reverse the process.

With your knees hugging your upper arms, remember not to look at your feet, but forward. You can stand on a block to make it easier. Don’t jump.

Float. Remember, floating starts with total commitment to your hands on the floor.

Recline on your back, feet and legs stretched straight up. Giggle. Then exhale and take the opposite arm and leg down to the mat, inhale to bring them back up, then do the other pair.

Starting with your spine long and your legs lifted, lower your legs almost to the ground but keep your arms stretching towards the toes. Then take one arm alongside its ear, roll over to your belly, sweep both arms forward as you lift them and your legs. Reverse back to Boat Pose, then do the second side.

Tuck your feet in tightly as you try to use momentum, not your hands, to come up to a squat.

This is just foolish. Trust me.

One heel tucked next to the sitz bone, the other leg crossing over with the sole of the foot on the ground. Twist.

Soles of the feet together as you lengthen the spine and fold.