Start on floor in plank on palms. They're placed in this progression to help you build heat, finesse your form, and lose yourself a little in the rhythm. For the first pair, you'll start in a downward dog, then step into a low lunge a Capoeira staple and undulate from one side of the mat to the other. Fluidly bend right knee, leaning torso over right thigh and arcing arms to right. Push into left foot to stand on left leg, kicking right foot forward flexing heel , leaning torso back slightly with left elbow bent and left forearm in front of face, and pressing right palm down. Next, do pair 1, then pair 2. How it works: Start with pair 1. Without pausing, switch sides again.
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