Visit our website to find more sequences, classes, and resources that will enable you to effectively and efficiently incorporate yoga into your training.  

[**www.swimmingspecificyoga.com**](http://www.swimmingspecificyoga.com)

**Benefits:**
• Increases shoulder and arm strength
• Increases shoulder, hip, knee and ankle mobility
• Stretches the hamstrings and calves 
• Improves posture

**Cues:**
• Begin in table top
• Walk your knees back approximately two inches
• Have your fingers spread wide and pointed straight forward and at the same time press into your fingertips clawing into the mat with your first knuckle
• Externally rotate your shoulders
-Keeping the fingers pointing forward your elbow creases will point away from you and you should feel your triceps twirling towards each other
• On an exhale press the ground away from you while staying connected to your shoulders press your hips up and back in a diagonal direction coming into an inverted 'V' position
• Feel active length in the spine from your tailbone to the crown of your head keeping the neck in line with the rest of the spine
• Bring the heels down towards the ground without forcing the legs straight
• The priority should be to keep the length in your spine rather than straightening your legs

DISCLAIMS LIABILITY FOR INCIDENTAL OR CONSEQUENTIAL DAMAGES and assumes no responsibility or liability for any loss or damage suffered by any person as a result of the use or misuse of any of the information or content in this video. GoSwim.tv and Excel with Grace (Jeff Grace) assumes or undertakes NO LIABILITY for any loss or damage suffered as a result of the use or misuse of any information or content or any reliance thereon.
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USE AT YOUR OWN RISK: This web site is for informational purposes only. Consult a physician before performing this or any exercise program. It is your responsibility to evaluate your own medical and physical condition, or that of your clients, and to independently determine whether to perform, use or adapt any of the information or content on this web site. Any exercise program may result in injury. By voluntarily undertaking any exercise displayed in this video, you assume the risk of any resulting injury.


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