Salti Member Zone | Yoga library pt 2

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Start in table top or downward facing dog
Exhale and draw one foot forward, planting it between the hands, stacking the knee over the ankle.
Lower the back knee to the Float, sliding the foot back until you feel a stretch in the hip and thigh
Keep the hips low and level with each other, facing forwards.
Plant the top of the back foot into the Float, or if feeling unstable, toes can stay tucked with heel lifted.
Inhale, engage the lower belly and lift the chest away from the thigh, sweeping the arms up alongside the ears.
Look forwards or come into a gentle backbend with the gaze to the thumbs.
As you exhale, lower the hands back down or transition to another pose.

Knees tracking inwards or outwards. Ensure they are the same direction as the toes.
Disengaged core, keep the core engaged to protect the lower back.
Back leg not stretched back (this will be more stable if the leg is directly underneath, however they won’t gain the hip stretch)
Front foot too close to the body so the knee is over the toes. Ensure the knee is stacked over the ankle

If the right knee is forward, place the right hand on hip
Inhale to lengthen through the fingertips
Exhale to stretch over to the right
Repeat on the other side, feeling a deep stretch on the left side of the body
This stretches the psoas, quads, obliques, intercostals and increases spinal flexibility

From the lunge position, plant both hands down to frame the front foot
If the right knee is forward, inhale to prepare and lift the right hand up towards the ceiling, keeping the left hand planted
Create a twist, gazing up to the fingertips or to the side
Repeat on the other side when the opposite knee is forward

From the twisted side stretch, lift up through the torso
Raise the back foot and rotate the torso.
Reach the top hand to clasp the foot creating a deep stretch through the torso and the back leg
Note this may not be accessible for a number of participants – offer this as an option only

Entry into this pose can be tricky. We suggest you transition from a wide leg forward fold, a Downward facing dog or a low lunge

From a downward dog, lift one leg up to a three legged dog.
Draw the knee in towards the chest and plant the foot between the hands.
Rotate the back foot so it is parallel with the short edge of the Float, front foot stays tracking forwards towards pool deck.
Lift the arms up into a t-shape, with hips facing/squared to the long edge.
Gaze over the front arm. If anyone feels unstable, give them the option to lower the back knee down onto the Float, ensuring the hips are facing the long edge.

Holding the lunge position, begin to rotate the back leg so the back foot is now on the edge of the long side of the Float.
This will open the hip to face the long, engaging through the inner thigh.
Option to take the hands down, helping to support the body as the back foot is lifted and placed parallel to come into a standing warrior 2.
Move arms into a t-shape, gazing over the front arm, rolling the shoulders down the spine, away from the ears.

Press the four corners of the feet down, and engage the legs
keeping the front knee over the ankle.
Draw the lower abdomen in and up and lengthen the spine.
Extend through the collarbones and fingertips, hands stay engaged.
Bring the chin slightly in and back to align the neck with the spine. Look over the front hand.
Keep front knee tracking towards the pinky toe, helping to engage through the inner thigh.