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Dolphin Push-Ups

Begin on hands and knees with forearms shoulder-width apart and parallel. Tuck toes, lift hips high, drop head, and reach chest back toward shins. This is dolphin. From here, look forward and reach chin toward thumbs on your inhale. Come almost to a forearm plank but not quite. On your exhale, engage navel to spine, and use core to lift hips back to dolphin. Do 10 to 20 reps and then rest in child's pose.

Photo: Heidi Kristoffer

Dolphin / Dog

Begin on hands and knees with forearms shoulder-width apart and parallel. Tuck toes, lift hips high, drop head, and reach chest back toward shins. This is dolphin. From here, look in between thumbs, press into knuckles of forefingers and thumbs, and simultaneously lengthen both arms into down dog. Take a breath here, then, energetically reach elbows toward one another while lowering forearms slowly and simultaneously to the ground. This is 1 rep. Do as many as you can, aiming for 10. Keep elbows and wrists shoulder-distance apart the entire time, and don't forget to breathe!

Photo: Heidi Kristoffer

Peacock Prep

Begin on all fours: knees under hips, shoulders over wrists. Turn hands, palms on the ground, so that fingers are facing knees, and wrist creases are in line with the front edge of the mat. If wrist flexibility doesn't permit that, take wrists to face one another, fingers face away from one another, or anywhere in between those two positions. Bend elbows toward one another and start to lean forward, guiding elbows toward navel. Step feet back to a plank position and breathe here for 5 to 10 deep breaths.

Photo: Heidi Kristoffer

Reverse Chaturanga Push-Ups

Lie facedown. Take hands to either side of ribcage and make a 90-degree angle with arms, elbows pointing straight up. This is starting position. Tuck toes, firm legs, pull elbows in. Take a big inhale, and use your exhale to pull belly to spine, and lift up to Chaturanga. Take a deep breath here, then control the descent to starting position. This is 1 rep. Do as many as you can, aiming for 5 to 10, and then rest in child's pose.

Photo: Heidi Kristoffer

Chaturanga Push-Ups

Start in plank pose. Reach back through heels, engage navel to spine, and soften through elbows, reaching them straight back until forearms graze the sides of ribcage. Find long spine, and keep a slight chin tuck. This is Chaturanga. Take a breath here, then inhale back to plank. This is 1 rep. Do as many reps as you can (aim for 5 to 10), and then rest in child's pose.

Photo: Heidi Kristoffer