I so enjoyed the stretch for the feet, ankles and shins.  I need to be very careful with backbends, but I did enjoy the use of the block for bridge.   Bow pose is a challenge, as everytime I grab my feet I get terrible cramps in my hamstrings.  Grateful for another wonderful practice 💮🌾

Joan, with bow pose I’d like to suggest using a yoga strap to catch your foot (you can do this in the single sided bow pose). 

We're really covering a lot of ground in this challenge! Nice to explore spinal extension today. Feels fantastic!

Kate, yes! We’ve set the foundation and strength. Now we can more safely approach what is often a difficult type of Asana. Glad to hear you’re enjoying them. 

I look forward to every single practice. I teach a lot during the week and this is such a wonderful way to make sure that I am practicing myself each day. 

Thank you so much, Ruth :) 

After sitting in vrasana (spell check) with the stretched foot I did feel more vastness in down dog.  Appreciating all the cues and reminders; a little each day can take us a long way.

Michelle, boat pose can definitely be tough for low backs. Here’s a modified option: start sitting with your knees bent and feet on the ground. Hold behind your knees and lean back to the point your feet start to feel light but don’t lift them off the floor. Use your hands to support you in this position so that you can lift your low back to a straight-ish position. Then if it feels ok, use your hand and core to lift one leg into table top. Then switch. Progress by using less and less support with the hands. Let me know how it goes. 

I loved the practice. I found more opening in my chest, which I like. When doing Plank down to the ground, which muscles do we engage? The rhomboids? Or the pecks? Thank you