Rapid Tone Diet Them in front of your knees if

Them in front of your knees if you can't shift your weight back so you're really kind of sitting into your glutes here all right starting to build up a little bit of heat in your thighs or continuing to build heat in your thighs tuck your tailbone in to make your back flat and long reach your chest forward and then if it's too much to keep your palms together you can keep them you can widen them to shoulder width distance last inhale here exhale forward fold straighten your legs relax your head inhale halfway lift and then exhale fold plant your palms step it to plank or hop to chaturanga untuck your toes inhale Cobra or upward facing dog and then exhale downward facing dog all right from here make sure you have really strong hands on the mat take an inhale lift your right leg behind you keep your hips square on your exhale step your right foot between your hands so you can use your hand to scoot your foot up there it's not a problem make sure your fingertips are in line with your toes spin your back foot down at a 45 degree angle and then on your next inhale reach your arms up into warrior one so warrior one is a lunge you're not splaying out too far towards the front you're actually going to point your tailbone down keep your ribs closed just like I told you the beginning of the video and then heart open arms reach up spin your pinkies towards each other so that you keep that length between your ears and your shoulders take one last breath in maybe sit a little lower into your lunge exhale plant your hands around your right foot make sure your palms are strong step your right foot back to meet your left you're back in your plank pose inhale here and then exhale lower down to chaturanga or all the way down to the ground take an inhale baby Cobra or maybe upward facing dog your choice exhale downward facing dog deep breath in in deep breath out reach your heels even further down towards the mat send your hips up towards the sky when you're ready take an inhale lift your left leg behind you keep your hips Square and legs straight exhale step your left foot between your hands again use your hands to move it along if you need to spin your back foot down 45 degrees make sure that leg is really super strong and then inhale up warrior one on the other side so what I didn't Rapid Tone Diet  mention on the other side was you want to keep your hips Square to the front of the room so the lunging leg the left leg you're going to draw that hip back at the same time push your other hip forward again close your ribs activate your core reach your tailbone down arms straight up towards the sky pinkies spin towards each other you could also put your palms together that's up to you but I really I would like you to keep 

Rapid Tone Diet BUY your neck long take one more inhale like this inch lower and then exhale fold plant your hands step your left foot back to meet your right plank pose inhale in plank and then exhale chaturanga or all the way down inhale Cobra or upward facing dog exhale [Music] up and back downward facing dog bend your knees look forward press the ground away with your arms hands and then step or hop to the front of your mat forward fold relax completely make sure the balls of your feet are touching on your inhale squat your hips low and reach your arms up for chair pose we're only here for one breath don't worry flatten your back inhale reach as high as you can exhale stand all the way up release your hands to prayer I hope you're starting to feel more awake now inhale reach your arms up and out touch your palms together above your head and exhale dive forward fingertips on the ground inhale flat back half lift exhale fold plant your pant palms step it back or hop it back inhale upward facing dog or Cobra exhale downward facing dog inhale your right leg back and high 

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