From table, inhale and bring sitting bones to heels, forehead toward floor. Keep hands firmly pressed into mat, arms strong and externally rotated. Exhale and straighten legs, pressing heels toward floor. Be sure not to overarch the spine in the lower back by gently tucking the tailbone. Hold for 5 - 10 breaths. Inhale and segue to plank.
Press hands firmly to mat and lift through the arms. Reach through the heels as you lift the thighs evenly toward the ceiling. Hold for 5 - 10 breaths. On exhalation transition back to down dog.
Use your past knowledge to find the pose and hold for 5 - 10 breaths more. To release, inhale and lower knees one at a time to mat. Sit back on heels in balasana.
Al should use a bolster with a blanket on top to bring height under his upper body and relieve pressure on the knees. Rest head on one side. Hold for 5 - 10 breaths, turn head and hold for same number of breaths (5 - 10). Inhale to return to seated posture and gently make your way to standing. Segue to tadasana.
*The exercise instructions and advice presented on this site are designed
for people who are in good health and physically fit. They are not
intended to substitute for medical counseling. The creators, producers,
participants and distributors of YogaJournal.com and the Sequence Builder
disclaim any liability for loss or injury in connection with the
exercises created or shown, or the instruction and advice created
or expressed herein.