Plank Pose tones and strengthens the abdominals, arms and shoulders.
- Strengthens the shoulder, abdominal and back muscles
- Carpal Tunnel Sydrome
- Low Back Pain
- Lie on your stomach with your toes curled under.
- Place your hands under your shoulders.
- With your stomach drawing into your spine, staighten your arms, lifting your body off the ground.
- Keep your body as straight as possible.
Come down to your forearms or onto your knees. Keep your body straight.
To make this pose more challenging, lift one leg off the ground at a time or lift one arm off the ground at a time.
This is a good pose for developing balance and focus. It is also a good pose for opening the inner thigh muscles.
- Strengthens the foot, ankle, lower leg and core muscles
- Stretches the inner thigh and shoulder muscles
- Stand with your feet hip distance apart.
- Reach down with your right hand and take your right foot and place it on your left inner thigh (as high as possible)
- Press the foot into your inner thigh as you release the hand, reaching both arms overhead
- Try to point the bent knee out to the side as much as possible
Place your hands together in front of your heart or place them on your hips.
Close your eyes!
Crow Pose tones and strengthens the abdominals and arms.
- Strengthens arms and wrists
- Stretches the upper back
- Strengthens the abdominal muscles
- Opens the groin
- Tones the abdominal organs
- Carpal tunnel syndrome
- Stand with your feet mat width apart. Squat down and place your hands on the floor in front of you.
- Lean your inner thighs onto your elbows and upper arms.
- Keep the chin lifted and slowly lean forward until you can lift the toes of the ground.
- Look forward to prevent yourself from falling forward.
If it is too difficult to lift your feet off the ground, lean most of your body weight onto your elbows and keep one or both feet in contact with the ground.
To make this pose more challenging, add a twist. Come into a squat as described above, but keep your knees together. Turn both knees to the left, and lean the right knee on the left elbow. Lean forward, keep the knees together and lift both feet off the ground.