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8-Angle Pose

8-Angle Pose

A.

Sit on floor with knees bent and feet flat, arms by sides. Pick up right leg and slide right shoulder under right knee. Squeeze right shoulder with right leg (as if you are clamping your shoulder or upper arm with the back of your knee or calf). Plant hands on floor outside hips. Cross right ankle over left and bend arms back as you lift body off floor, leaning torso forward to counter-balance. Extend legs toward left. Hold for 15 seconds (or as long as you can). Switch sides; repeat. That's 1 set.

Crow

Crow

A.

Stand with feet hip-width apart and arms by sides. Crouch and plant hands on floor. Shift your weight into hands as you rise onto tiptoes, bringing knees to rest on triceps, soft elbows; gaze forward. Slowly rock forward to lift feet one at a time to balance on your hands. Hold for 15 seconds (or as long as you can). Lower 1 foot at a time.

Reverse Plank Dip

Reverse Plank Dip

A.

Sit on floor with legs long and hands on floor behind hips and below shoulders, with fingertips facing forward. Lift hips so body forms a straight line from shoulders to heels to start.

B.

Slowly bend arms back, lowering straight body to hover above floor. Straighten arms to return to start.

Booty Lift

Booty Lift

A.

Sit on floor with ankles crossed, hands on floor next to hips and below shoulders, with fingertips facing forward. Press into palms to straighten arms, bringing knees toward chest and lifting butt to hover above floor. Hold for 20 seconds (or as long as you can). Lower.

Spicy Boat

Spicy Boat

A.

Sit on floor with legs long and arms by sides. Lean torso back 45 degrees and lift straight legs 45 degrees, coming to balance on tailbone, reaching arms forward so body forms a V, to start. Hold for 5 seconds.

B.

Slowly lower legs and torso to hover above floor. Hold for 5 seconds.

C.

Return to start, and rotate torso toward right. Hold for 5 seconds. Rotate toward left and hold for 5 seconds. That's 1 rep. Do 3 reps. That's 1 set. (If you need to modify, bend legs 90 degrees.)

Scissor Legs Hold

Scissor Legs Hold

A.

Lie faceup on floor with legs long and arms by sides. Lift right leg up at a 45-degree angle, and lift left leg to hover above floor. Curl torso off floor and press palms together, reaching hands to outside of right thigh. Hold for 5 seconds. Without lowering to floor, switch sides; repeat.

Knee to Shoulder In Elbow Plank

Knee to Shoulder In Elbow Plank

A.

Start on floor in plank on forearms. Lift right leg to hover above floor to start.

B.

Bend leg, pulling right knee up toward right shoulder. Return to start. That's 1 rep. Do 10 reps. Switch sides; repeat. That's 1 set.

Side Plank with Top Toe Grab

Side Plank with Top Toe Grab

A.

Start on floor in side plank on left palm with feet stacked. Lift right leg, grabbing right big toe with right hand. Hold for 20 seconds. Lower right leg, rotate toward floor into plank on palms. Then come into a side plank on right palm with feet stacked. Repeat on right side .

Half-Moon

Half-Moon

A.

Stand with feet together and arms by sides. Fold forward, then shift weight into right foot as you walk both hands forward about 1 foot. Lift left leg, place left hand on hip, and rise onto right fingertips. Rotate torso toward the right as you extend left hand up. Hold for 1 minute. Switch sides; repeat.

Donkey Kick

Donkey Kick

A.

Stand with feet together and arms by sides. Fold forward and walk hands out until body forms a narrow upside-down V (this is a shortened downward dog; heels may or may not be flat on the floor).

B.

Bend legs deeply, and roll onto the balls of your feet to start.

C.

Rock your body forward, so shoulders come over wrists, shifting weight into hands and lifting feet to come into a modified handstand (try to get hips, shoulders, and palms in a straight line) with legs bent. Hang in air as long as you can; land softly in start.

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