2.11 Shena sarnavazi – side stretch

Execution:

• On the second count, keeping both hands on the Shena, reach back into a deep split stance downward dog.
• For the third count raise your left foot and kick through the space between your right foot and hand until your left leg is fully extended. You’ll need to pivot on your right foot.
• Come out of the movement by bending your left knee and moving it towards the mid-line of your body, knee towards the chest, half way in the split posture.
• Move deeper into the posture as you kick through again to the same side for the fourth count.

Helpful hints:

• Keep both hands on the Shena throughout the movements for better support.
• Keep your foot, hips and bottom off the ground.
• Stay strong through your supporting arm, do not ‘sink’ into your shoulder.
• Follow your kicking foot with your eyes.
• Alternate by kicking left and right.

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