This session features the core strengthener "BirdDog." This practice starts in Table position, with the core activated (bring your bottom ribs in toward your spine and then up toward your heart). Keep the spine long throughout. Exhale as you "crunch" the knee and opposite elbow together under your torso; then inhale as you extend the knee back to hip level and arm forward along your ear. You can alternate sides each time or do several on one combination and the an equal number on the other. Continue to keep the core engaged as you practice the "Full Boat" also.
