Keep abs tight and spine long.
Hold for at least 10 breaths.
Then move back into high plank.
Form Tip:While in plank, think about the front of your body pressing up to the ceiling.
Modified Chaturanga
From high plank, shift body forward so shoulders are above finger tips.
Exhale and slowly bend elbows a few degrees (as shown).
Inhale as you straighten arms.
Repeat five times, rest and repeat for one more set.
Form Tip:When bending elbows, keep them close to torso and pointing directly behind you.
Salabhasana or Locust Pose
Now lay on your belly.
Place your feet hip-distance apart with the tops of feet resting on mat.
Arms are straight and resting next to body with palms and biceps facing toward mat.
As you inhale, lift chest and arms away from mat (as shown).
Pause, then lower.
Cobra
From Locust, move hands next to waist, keeping palms stacked under elbows.
Inhale and lift chest away from mat (as shown).
Exhale and lower yourself back down.
Form Tip:Keep neck in line with spine as you raise torso.
Forearm Plank
Now rest forearms on floor with elbows underneath shoulders and fingers interlaced.
Walk feet back until legs are straight (as shown).
Hold for 10 slow breaths.
Form Tip:Imagine biceps are turning forward to help anchor your arms to the mat.
Reverse Plank
Now spin around and sit with legs together, stretched in front of you.
Place hands behind torso with fingertips facing toward feet.
Keeping knees straight, inhale and lift pelvis away from mat.
Hold for five breaths, then rest and repeat one more time.
Table Dips
Lower tailbone to mat.
Exhale and bend elbows slightly.
Inhale and straighten arms.
Be sure elbows track close to the body and point directly back.
To increase the intensity, lift yourself into reverse plank.
Form Tip:Keep your chest lifted and open throughout the exercise.
