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Yoga

Cat-Cow

Cat-Cow

A.

Start in tabletop position on all fours, hands directly under shoulders and knees under hips with toes untucked. Inhale, lifting the tailbone and crown of head to arch back, looking up. 

B.

Exhale and tuck chin and drop tailbone, rounding spine.  

Downward Dog

Downward Dog

A.

Start on floor in plank on palms. Lift hips, pushing them back so body forms an upside-down V, pulling abs toward spine and driving heels toward floor. Hold for 10 deep breaths, then return to start.

Extended Side Angle

Extended Side Angle

A.

Stand with feet wide and hands on hips. Turn left foot out to left and bend left knee so left thigh is parallel to floor. Place left hand on floor in front of left foot and extend right arm overhead and reaching toward right, palm facing down. Hold for 10 deep breaths. Switch sides; repeat.

Bridge

Bridge

A.

Lie faceup on floor with legs bent and feet flat and hip-width apart, arms by sides on floor to start. Lift hips so body forms a straight line from shoulders to knees. Interlace hands on floor under hips, pressing palms together and rolling shoulders back and down. Hold for 10 deep breaths, then lower to start.

Half Pigeon

Half Pigeon

A.

From down dog, bring bent left leg forward, rotating knee toward left wrist and left ankle toward right wrist so shin is parallel to body. Tent hands and walk fingertips forward to lean torso forward until head is close to or on floor. Hold for 10 deep breaths. Switch sides; repeat.

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.)

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