Stepping Backward


From your standing forward fold (uttanasana), step one foot to the back of your mat, followed by the other to form your high plank or high push-up pose. Try to move your feet over the F&R without making contact. Continue your vinyasa from there, moving through your low plank (chaturanga dandasana) to upward facing dog (urdhva mukha svanasana) and to downward facing dog (adho mukha svanasana). Your toes will be somewhere behind the F&R as you finish this sequence.