training
4
Palakasana
(Plank Pose Modified)
Plant your hands down
and bring your knees
down to the ground.
Navel is in towards your
spine. Keep your arms
steady and strong.
5
Palakasana
(Plank Pose)
Exhale, plant your hands down and
step back into Plank pose (top of a
push-up). Be sturdy in your arms.
Bring your navel in towards your
spine and take the tops of your
thighs back, towards the sky.
Chaturranga Dandasana
(Four Limbed Staff Pose)
6
On an exhale, bend your elbows
close to the ribs. Squeeze your
forearms towards one another.
7
Bhujangasana
(Cobra Pose)
Come to the tops of your feet, hug
your shins towards one another.
Place your hands under your shoulders and press the floor away, curling
your heart forward and up. Broaden
your chest. Bring your shoulders
down and back. Hug your elbows
towards one another.
10. FitnessX.com / FitnessX Magazine
Ado Mukha Svanasana
(Downward Facing Dog)
Spread your fingers wide and root down
your finger tips. Hug your forearms towards one another and widen the tops
of your arm bones apart. Lift your sit
bones up towards the sky. Take the tops
of your thighs back. Bring your navel
in towards your spine and release your
heels down towards the ground.