Yoga and Exercise Session

Key Exercises

1. Downward Dog to Tricep Pushup

   • Start in Downward Dog position.
   • Perform a knee drop.
   • Transition into a tricep pushup.

2. Supine to Upward Boat Transition

   • Move smoothly between supine position and upward boat.
   • Focus on maintaining a smooth transition to prevent jerky movements.
   • Use breath control to aid the transition.
     • Inhale and exhale in the back position.
     • Exhale and inhale at the top position.

Breathing Techniques

• Breathing Importance: Control your breathing to manage heart rate and maintain control during transitions.
  • Avoid rushing and focus on smooth breathing.
  • Utilize internal pressure to support transitions, especially for those with an arched low back.

Tips for Execution

• Smooth Transition: Aim to "hollow out the back" to enable a smooth transition between shapes, avoiding a clunky movement.
• Engagement: Roll down smoothly and pop back up onto sit bones.

Session Structure

• Rest Periods: One more minute of rest before the next round.
• Repetition: Exercises will be repeated two more times, followed by a cooldown and stretch.

Additional Notes

• Technical Issues: Brief interruption occurred, but session continued without major issues.
• Feedback: Opportunity to check form and ask questions.
• Split Squat Reminder: Begins again in 12 seconds.