Adho Mukha Svanasana
Starting from downward facing dog (adho mukha svanasana), lift one leg and step it towards your hands. Step your second foot forward in the same manner to come toward the top of your mat. Try to pass both feet over the F&R without making contact. Don’t worry if you tap the roller while training, though―the end clips will keep the F&R in place, and the soft sheathing will make for a gentle landing. Continue to your forward fold (uttanasana), sweep to standing (urdhva hastasana), and finish with palms connected at the center of the chest in your equal-standing pose (samasthiti). Your heels are ahead of the F&R as you finish this sequence.