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Chapter 4 – Emmanuel

Frog Pose

Sanskrit: Adho Mukha Mandukasana

Pronounced: “Ah-doh moo-kah mahn-du-kahs-anna”

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Sleepystretch of the day:

Frog Pose

  1. Namasté.
  2. Let’s get down on all fours.
  3. Spread your knees far apart.
  4. 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.
  5. Get down on your forearms, slide the elbows to the side and rest your head on your hands in the frog-sleepystretch.
  6. Place your hands in the mat and slowly push back up and close your legs.
  7. In your own time, get back up again.
  8. Namasté.

Doublestretch 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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