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 

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