L20: BENT-KNEES DOWNWARD DOG STRETCH Teaching points

Lesson instructions:

Read the exercise instructions 
Watch the video
Read key teaching phrases and contraindications

Key teaching phrases 

• “Have your fingers and palms evenly spread on the mat.” 
• “Lift your sit bones towards the ceiling.” 
• “Relax your neck.” 
• “Elongate through your spine from the crown of your head to your tail bone.” 
• “Externally rotate your upper arms away from your ears.” 
• “Allow your breath to be smooth and even.” 
• “If your legs are straight pull your knee caps up by contracting your thigh muscles.” 

Contraindications 

• Uncontrolled high blood pressure 
• Exercise provokes headache or migraine 
• Wrist, elbow, knee or ankle pain during or after the exercise 
• Acute hamstring strain