Refresh with a grounding Dog pose-Adho Mukha Savanasana
Start kneeling with your head placed on the floor, arms stretched out. Focus on feet and hands pressing flat as you feel your body unfold, your pelvis is on a cord raising to dog pose.
Weight even in your feet and hands as you push up, peel up from the floor into a pyramid.
TIME IN POSE
Lower after a few moments until your weight lowers into your hands comfort (adapt on your experience of yoga, what you feel about your wrist strength)
Focus on a gentle flowing breath and allow the breath to guide you. Whether its fast or slow, short, long, deep or shallow indicates if you need to adapt the duration of time in the pose.
START AND RETURN WITH
NOTE how you feel each time you do it and begin&return to swan pose:
Kneel, sitting back on your heels >>>arms out straight either side of your head(also resting on the floor) like in dog but lying out stretched on the floor, palms faced down flat
Feeling in pose: like the legs and arms hang from the pelvis
Myths: Feet don't have to be flat!... bend the knees if they are not flat, enjoy your footsies!