Starting on your hands and knees, inhale and step your legs back to come into a high plank. Check to see that your shoulders are positioned directly above your wrists. On an exhale, slowly lower your body towards the ground, while hugging your elbows in tight towards your body. Your whole body should be in a straight line, and in line with your upper arms. Suck belly in towards your spine to engage your core. To come out, lower yourself slowly onto your mat.
Starting from a kneeling position, reach both hands forward on the ground. As you exhale, tuck your toes, press evenly into both hands and lift your hips up towards the ceiling, and back towards the back of your space. Keep your spine elongated by reaching your chest towards your thighs, and focus your gaze between your feet or thighs with a relaxed neck. Your feet should be hip width apart, with your heels reaching towards the floor to stretch those hammies. But it’s ok if they don’t touch the floor! To come out, lower your knees to the ground and relax into child’s pose.
Begin by lying face down on your mat. Place your palms on the ground, directly below your shoulders. Spread your fingers wide, hug your elbows in close towards your body and rest your chin on your mat. On an inhale, press down strongly into your palms and the top of your feet and lift your chest, hips and thighs off your mat while straightening your arms. Tuck your tailbone under to prevent putting pressure on your lower back, suck your belly in towards your spine and engage your core. Look straight ahead to prevent any compression in your neck. Roll your shoulder back and down your back while pushing your chest forward. To come out, exhale and slowly lower your body down to the mat and return to lying facedown on your mat.
Starting on your hands and knees, inhale and step your legs back to come into a high plank. Shift your weight onto the edge of your right foot and your right hand, (if balancing is hard for you, get this free pdf for a modification). Open your body to the left, stacking your left foot on your right foot, and right shoulder above the right wrist. Lift your hips up towards the ceiling. If your body is anything like mine and your have a natural curve in your spine, the tendency will be to stick your butt out and create a backbend. Resist it! Tuck your tailbone down towards your heels and engage your core by pulling your belly in towards your spine. Reach your left arm up and energetically towards the ceiling and if comfortable on your neck, look up towards your fingertips. To come out, exhale and lower the extended arm, come back into plank pose and then lower your knees to the ground.
Begin in mountain pose. Leaning forward slightlty, step your left foot back and turn your toes out 90 degrees. Your body should be facing the side of the room squarely, and the back of your (front) right heel should be in line with the center arch of your (back) left foot. Bend your right knee and sink your body closer to the ground. Extend your arms straight out at shoulder height, and energize them by reaching then away from your body. Turn your head and focus your gaze just past your right fingertips, relax your shoulders down and away from your ears. Tuck your tailbone under, and engage your core by sucking your belly in towards your spine. To come out, exhale and lower your arms, step forward and on an inhale, return to mountain pose.