Figure 13

Figure 13.1

1. From a standing position with your legs hip width apart, take a deep breath in and then exhale slowly bending forward from the hips into a forward bend placing your hands on the floor in front of you (fig 13).
2. Inhale and either jump or walk your feet out behind you.
3. Raise your hips up to the sky and press the heels down to the floor. Relax the neck and lengthen the back to draw the crown of the head downward.
4. Push back into the heels; place your heels to the floor if you can. Keep legs and arms straight.
5. Spread fingers of each hand for good support (fig 13.1) Hold this pose for 30-seconds breathing deeply and with each exhale try to deepen the stretch.
6. Inhale and jump or walk your feet forward. Exhale into forward bend.
7. Inhale and slowly roll up to a standing position.

Figure 13.2 shows a beginner downward dog. The knees are slightly bent.

Fig 13.3 shows this pose using a golf cart. This pose can be used on the course to relieve lower back pressure, place your hands on the base of the cart, and follow step #3.

Figure 13.2

Figure 13.3

Repeat twice

Benefits

• Strengthens and firms the back, neck abdomen and legs
• Relieves lower back pain
• Improves circulation
• Restores energy