Favorite Flows: Archer's Prayer or "The Katniss"

From High Lunge, reach both arms straight in front of you, keeping the wrists in line with the elbows and the shoulders. Elongate each arm by hugging the shoulders back and reaching out through the fingertips, while still keeping the elbows slightly soft as to avoid locking the joints. Keep the midline zipped up, belly in toward the spine, and spread the collarbone by slightly lifting the chest. Spread the fingers wide and stretch the palms open, imagining tiny rays of energy shooting out the fingertips.

Bring the elbow straight back on an inhale as if you’re stringing a bow. Allow the shoulder to stretch back and upper back to twist, spreading the ribcage open. Exhale and reach the arm back in front of you. Repeat on opposite side, and continue 5 times on each side.

Back into high lunge, reach the arms up overhead while letting the shoulders be soft but stretching out the armpits. Bring the arms to a 45 degree angle, imagining a straight line from your back keel all the way up the leg, the torso, and out the fingertips. Keep the belly hugged in and hips square to the front of the mat as you breathe here for 2 full breaths. Now bring the hands to prayer and push the palms together to encourage the shoulders to relax and the chest to open. Twist the upper body toward the bent knee, so far that you can hook the bottom elbow on the outside of the bent knee. Encourage the chest to spread and roll the top shoulder back, aiming the elbow up toward the sky. Stay for 5 breaths, attempting to lengthen out the crown of the head on the inhale and twist the spine a little more on each exhale.

Twist back to center, then straighten the front leg and drop the back heel to the floor. Swing the arms around the back and bring the palms together. Interlace the fingers and squeeze the palms together. Roll the shoulders back as you spread the chest and stretch the collarbone. Take a deep breath in, then leading with the sternum, begin to bring the chest forward. Try to keep the back straight and midline tight as long as possible. Drop the upper body long against the front leg, stretching the belly long against the thigh. Allow the fist to follow, aiming to point the knuckles up toward the sky. With every inhale, stretch the crown of the head toward the foot, and allowing the upper body to relax on each exhale. 

Stay for 5-8 breaths, then drop hands to floor and front foot back to meet opposite, take a Vinyasa before repeating on the other side.