Open to HIS Grace

Step By Step

1. Stand with feet hips distance apart, second toes should be parallel and four corners of the feet pressed into the earth.
2. Lift and spread the toes and release one at a time.
3. Gently rock side to side and back and forth until weight is balanced evenly on both feet. Legs should be firmly rooted into the earth.
4. Tornado the legs… Shins in thighs Out… thighs tighten as knee caps lift up the thigh.
5. Tuck tailbone and lift pubis toward the naval.
6. Sides go long and allow spine to rise up.
7. Lift your arms over the head and your heart lifts. Left your heart as an offering to our Lord. Creating a slight backbend.
8. Open your arms a bit wider than your shoulders.
9. fingers spread.
10. Drop head back just slightly. Make sure you can still swallow or your head is back too far.

Benefits

• Improves posture
• Strengthens thighs, knees, and ankles
• firms abdomen and buttocks
• Relieves sciatica
• Good for your shoulders and lower back

Contraindications

• Headache
• Insomnia
• Low blood pressure

Common Misalignments

• Foundation: Feet not parallel, too wide/narrow of stance, weight not balanced in feet.
• Lack of muscular energy, muscles not grabbed onto bones.
• thighs, shoulders or head forward.
• Head dropped back too far.