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Cobra/Upward Facing Dog

Posted on Sep 30th, 2011
Begin on your belly, with hands on the floor directly under your shoulders; legs should be together, and extended out long behind you. Pressing your hands into the ground, peel your chest off the floor, keeping the shoulders down away from the ears; press the pelvis down into the mat. Broaden your collarbones and lift the chest, straightening the arms o…Read more

Dolphin Pose

Posted on Jan 4th, 2012
From Elbow Plank, lift the hips and stretch the heels down toward the mat; you are creating a shape similar to Downward Facing Dog, but from the elbows. Press back and away from the elbows, opening the shoulders and chest. Head hangs heavy. Hold for 3-5 breaths. …Read more

Elbow Plank

Posted on Nov 14th, 2011
Start in Table position (hands and knees), and lower down to the elbows. To set up proper alignment, reach the hands for opposite elbows directly under your shoulders; this is how far apart your elbows should be from one another. Keep your elbows where they are and spiral your forearms forward to interlace your fingers; pinkies press down into the mat. …Read more

Side Plank Crunch

Posted on Dec 14th, 2011
From the Side Plank Variation, bend the left elbow and left leg, and bring the elbow and knee to touch as you exhale. Think about bringing the left ribs toward the left hip bone. Extend back out to Side Plank Variation as you inhale. Repeat 5-10 times. …Read more

Side Plank Variation

Posted on Jan 9th, 2012
From Side Plank, drop your right knee directly beneath your hips, and lift your leg parallel to the ground. Keep the left foot flexed. Keep the left arms stretching straight up to the sky. Engage your abdominal core for balance. …Read more

Side Plank

Posted on Dec 22nd, 2011
From Plank, bring your legs and ankles together to touch. Plant your right hand directly under your face, drop your heels to the right, stacking your left foot on top of your right, and extend your left arm straight up to the sky. Imagine a side-lying capital letter “T”. Hips can either be in the straight line from your head to heels, or pressed up …Read more

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