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TruBodx Keto up seat we're seeing it on blocks so you could sit up like that or again you could lie down on your back so in this position you just kind of let your spine melt in towards the floor let the heart melt towards the floor this is the passive variation you know this one Molly okay then from here we're gonna make it more active press down into your hands and then start to lift your spine up away from the floor lift your chest up away from the floor and as you press down with your hands fill your armpits engage like etch back into downward dog walk your feet one foot at a time all the way up to the front of your mat inhale into a flat back exhale fold forward inhale come all the way up raise your arms up exhale samasthiti inhale reach your arms up exhale fold forward inhale into a flat back step back to plank pose now hold in your plank we're gonna practice this little transition to up dog one more time so as you hold in the plank with your collar bones open just bend your elbows out to the side a little now keeping those elbows bent rolling your hips through towards your hands and then roll your spine through into up dog but keep the bend in your elbows as you're holding the up dog you can even let your knees drop down to the floor for a moment good now with that bending your elbows start to take the middle upper spine through
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