Clock 1

Question 1

High V - First time around

Answer 1

Roll forward to all fours.
Check your hands are directly under your shoulders.
Spread your fingers wide.
Press into your fingers until your fingertips turn white.
Press into your palms.
Create space between your chest and the ground.
Turn the eyes of your elbows toward the mirror.
Hide your underarms - externally rotate the upper arms.
Keep the arms like this.

Tuck your toes. 
Lift your hips. 
Keep a bend in your knees. 
Tilt your tailbone high. 
Pressing into the palms as if you pushing the mat away from you, creating as much length as possible through your back and arms. 

When you can maintain length in the back and arms, and the height of your hips, then you can begin to straighten the legs.

Take a few breaths here.
Commit the way this High V feels to your muscle memory.

Question 2

Superman

Answer 2

Lift your head neck and shoulders. 
Take a breath to lengthen your neck.
Swim the arms forward around and back. 
Do it again. 
One more time. 
Hold it here with the arms back. 
Keep the back of your neck long.
Stay here or lift your legs too.  
Stretch your arms and legs away from your torso. Feel the pull at both ends.
Smile. 
Breathe. 3 breaths together.

Question 3

Side Angle

Answer 3

Knee over your ankle.
Two right angles.
Right elbow to your thigh.
Peel open, hand high.
Stay here or extend the back leg.
Firmly plant the outer edge of the foot down.
Bring the hand towards the mirror, one long line from your heel to your your fingertips.
Stay here for a few breaths.
If you’re familiar with triangle from Hot 26, you can extend the bottom arm.

GET UP.

1. Make sure your knee is tracking over your toes.
2. Sometimes the knee collapses inward, actively draw it wide over your foot.
3. Lifting your chest up, not putting too much weight into the elbow. Active lift upwards.

A few more breaths here.

Question 4

Standing Balance

Answer 4

Sometimes as we balance, the hips sink forward.
Inhale. Shift the weight back, stacking yourself over gravity.
Exhale, engage your core to help you balance.
Inhale lift the heart, exhale to engage the core.
Inhale to lengthen, exhale, bring your right hand to your outer left thigh rotate. Extend the left arm up. Activate your hand.
Option to extend the right arm up.
Keep the standing leg engaged.

A few breaths here.