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Alternate Arm Leg Plank
Instructions Get down to floor on your palms and toes with your arms, legs and back straight. Maintaining your balance, lift your opposite arm and and leg to the side. Return to the starting position and repeat the same movement with opposite arm and leg. Tips Keep your back straight and avoid hunching it. Keep…
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Ab Crunch
Instruction Lie on your back with knees slightly bent, feet placed on the ground and arms raised to the shoulder height. Squeeze your abdominals and lift your upper back off the ground, reaching forward with your arms Hold for few seconds and slowly return to the starting position. Tips Do not bend your knees excessively.…
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Ab Crunch Hold
Instruction Lie on your back with knees slightly bent and feet placed on the ground. Inhale and try reaching forward with straight arms while lifting your upper back off the ground. 3. Hold the end position for few seconds and slowly return to the starting position. Tips Maintain a distance between your feet and the…
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Jump Lunges
Perform a lunge and then jump in and out of the squat going from a very narrow stance to a wide one. Keep the core tight and your upper body upright the entire time.
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Dead Bugs
Lie down on your back and bring your legs up with your knees at a 90-degree angle. Extend your arms so your fingertips are pointing directly at the ceiling. Slowly extend the opposite leg and arm until they reach the floor and back. Repeat on the opposite side.
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Half Reclining Hero
Instruction Take a deep breath in Exhale come to kneeling at the top of your mat for our peak pose half reclining hero Bring your right foot flat to the mat and drop down inside your left foot with your left heel next to your left hip toes point straight back Move your right foot…
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Child Pose
Instruction Inhale bend your knees and stretch your spine Exhale drop down onto all fours and push your hips all the way back towards your heels in child’s pose to rest your hip flexors for a few breaths
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Half twisted lizard
Instruction let’s start to stretch your quads in half twisted lizard pose Inhale sweep your right leg up to the sky Exhale step your right foot outside your right hand drop your left knee and release your back foot Pick up your back foot with your right hand draw your right shoulder back and open…
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Supported Bridge
Instruction let’s continue to release tension in your hip flexors in supported bridge pose Drop your feet to the mat and bring them hip width apart and parallel Rest your hands by your sides palms facing down and walk your feet back until your fingertips graze your heels Inhale press into your heels and lift…
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Wind Relieving Pose
Instruction let’s start to loosen up your hips in wind relieving pose Take a deep breath in Exhale hug your right knee into your chest Relax your neck and shoulders and breathe deep into your abdomen Take a deep breath in allow your belly and chest to expand Exhale lower your right leg to the…