This is a short video demonstration of 4 fluid poses: Downward Facing Dog, followed by Downward Plank, into Stick Pose, into Upward Facing Dog, and finishing in Downward Facing Dog. Avoid collapsing shoulders. Keep them neutral and strong.

Modifications: To modify Stick Pose, lean on your thighs.

Benefits: Stretches hamstrings, front of neck. Strengthens backside, arms. Short vinyasas help to improve your overall practice by focusing your attention on areas that need improvement.

EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider