Chapter 13 – Gerda
Sanskrit: Utthan Pristhasana
Pronounced: “U-tan pri-stahs-anna”
You can get a rough start and still get the most out of it.
The swimming lizard, Gerda, shows us the path in this chapter and teaches Chimp & Sweet about Zen, pancakes, and backstrokes in the Dutch capital.
STRIKE OF THE DAY
- Get up in your dog pull as day 1.
- Walk your right foot forward between your hands and crawl your foot out to the edge of the mat so your foot is slightly further out than your shoulder.
- Lower your back knee down to the mat and let your hips sink heavily down and forward. Make sure your front sole is completely in the mat, including the heel.
- Leave both hands in the mat on the inside of the right foot and now start moving your hands further forward in front of the foot.
- Now lower your forearms against the mat or onto a pair of blocks or books.
- Let the chest pull forward so that you lengthen the spine, pull the shoulders back and the shoulder blades together so that you do not round the back too much.
- Let the right knee pull in toward the center of the mat so you feel the inner thigh working.
- If you can, place the toes of the left foot in the mat and lift the knee up. Let the left heel push back to activate the entire leg.
- Stay in position for 5-6 breaths. Get back to the dog stretch, walk a little on the spot and then repeat with opposite legs in front.
Once you are logged in, you can see the entire course of the day here