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a forrest snapshot..

May 13, 2014
Below portrays the strength and beauty of a balanced practice created by my teacher Ana Forrest.
In just one pose, she shows us how to energize the legs and core while relaxing the neck (not an easy task for some but what a relief when it’s done correctly!)
Rather than waste energy or create strain unnecessarily, we can learn how to harness our power for our own healing and happiness. Enjoy..
forest
Extended Warrior Variation Is Great For:
Opening across heart, collarbone and pectoral areas. Relaxing neck – easing out tension from neck and brain. Strengthening legs and buttocks. Connecting to the earth through active feet.
How To Perform
Separate legs 3 1/2 to 4 feet apart. Align heel of left foot with arch of back foot, bend left knee to a right angle. Activate your feet! 
Inhale:  Set right forearm on right thigh, arch chest forward.
Exhale:  Bring left arm behind back, holding inner right thigh, or waistband.
Inhale: Press down on right forearm, making space in the shoulder joint.
Exhale: Draw right shoulder away from left ear, relax right ear towards right shoulder.
Inhale: Lengthen entire ribcage away from hips. Keep right knee directly over right heel.
Exhale: Tuck buttock and tailbone toward back heel. Shift weight to outer edge of back foot, lift inner ankle.
Switch sides: Do 5 breaths each side. Feel for getting grounded through the feet and spacious through the core. Be alert for your weight wanting to shift more onto one side of your front foot. Keep weight evenly distributed between heel and ball of foot. To come out of the pose, bring both feet to parallel. Heel-toe feet together
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