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Chapter 4 - Emmanuel

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Chapter 4 - Emmanuel

Frog Pose

Sanskrit: Adho Mukha Mandukasana
Pronounced: “Ah-doh moo-kah mahn-du-kahs-anna”

Difficulty:

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Can monkeys swim?
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Sleepystretch of the day:
Frog Pose
  • Namasté.
  • Let’s get down on all fours.
  • Spread your knees far apart.
  • Now twist your feet and place the inside of your foot in the mat. Slowly and in your own time let your knees slide as far apart as possible.
  • Get down on your forearms, slide the elbows to the side and rest your head on your hands in the frog-sleepystretch.
  • Place your hands in the mat and slowly push back up and close your legs.
  • In your own time, get back up again.
  • Namasté.
Sleepystretch of the day:
Entangled Twins
  • Namasté.
  • One yogi turns around and the other one takes a seat.
  • The yogi standing up takes a large step to the side and places the hands on the hips.
  • Take a deep bow and one arm at a time reach between your own legs and grab your partners wrists.
  • The yogi sitting down places the feet, one at a time, on the bottom of the partner.
  • Stretch your backs and take some deep breaths together.
  • Feel the nice stretch.
  • In your own time, get back up and try the other way around.
  • Namasté.
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