Welcome to the 16th mini sequence! One of my favourite things about doing Forrest Yoga is feeling strong. I am 5’2”, and before I started doing this form of yoga I had never felt powerful in my body. But I have found Forrest Yoga is a great way not only to build strength fast but also to break free from your limiting beliefs and self-mutilating mental monologues, and to stop cowering inside your comfort zone. Abs with a Roll and Turbo Puppy can both conjure intense sensations, and so can both be fantastic arenas to explore and explode your habitual responses to intensity.

Do each pose for five to eight breaths (or five to eight breaths on each side, if it’s asymmetrical). Do five to eight rounds of abs.

Never stretch into pain. Take care of your body. If you’re pregnant then skip the abs exercise and don’t do anything that doesn’t feel right.

  1. Take three deep breaths, focussing on the sensation of breathing.

  2. Gentle stretch: Baddha Konasana Twisting Variation

    Baddha Konasana Twisting Variation

    How to do it: Sit on your mat and bring the soles of your feet together in front of you. Press the balls of your feet together, press the heels of your feet together, and flex your toes back to support your ankles and knees. This is Baddha Konasana. Inhale and lift your heart, then exhale and bring your hands towards or either side of your left knee. You can bring your torso down as far as feels good for you. Inhale and telescope your ribs, then exhale and plug your right sit bone down into the mat. You’re seeking a stretch in your right low back. Once you’ve found a delicious stretch, on exhale pull your belly button back towards your spine, to tug into the stretch a little. Take five to eight breaths here, then switch sides.

  3. Abs exercise: Abs with a Roll

  4. Something zingy: Turbo Puppy

    Turbo Puppy is a version of Turbo Dog (Down Dog with the elbows bent half way to the mat), but where the knees stay on the floor. Here is an excellent video from my first ever Forrest Teacher, the amazing Jambo Truong, showing how to do it. You can choose to keep knees down or to come all the way into Turbo Dog. Whatever feels the most useful today!

  5. Final relaxation: Lie on your back in a warm place for at least a minute and let tension drain from your body.