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Pose of the Week: Humble Warrior

HUMBLE WARRIOR OR NO-HANDED LUNGE

SHAPE PREP
(from downward facing dog)
Step right foot forward between hands, pivot back heel down. Make outer heel widest part of pose.
Stand up, straighten front leg.
Interlace fingers behind back with elbows slightly bent. Pull palms apart, straighten arms to capacity (more difficult: place palms together).

SHAPE POSE
Bend front knee over heel, lower head to/toward ankle (more doable: place shoulder on knee or keep torso above front thigh).
Lift arms toward or beyond vertical.
Tilt front shin out slightly.
Move right hip in line with back heel.

SAFETY POSE
Press back foot down; lift abdomen.
Squeeze shoulders together on back.

REFINEMENT POSE
Extend shoulders away from head.
Stretch hands up.

Repeat on the second side.

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