Inner Thigh Lunge, Prayer

From a wide legged stance-EXHALE and bend your left knee, extend the right leg with toes pointing up towards the sky, hips are down, chest is up, shoulders away from ears, INHALE-bring prayer hands to heart center, hold for a few cycles of breath and work on stabilizing the muscles in the lower body by using mula and uddiyana bandha, when you’re ready and steady-INHALE-and reach your arms up to the sky, bringing prayer hands to touch and allowing for a slight bend in the elbows, option to look up to lifted hands. Hold for 5-10 rounds of breath-EXHALE-lower hands-INHALE-come back through center in your wide legged stance and repeat on the other side.