Plank, Chaturanga
(Similar to modified plank and inchworm, this exercise will work your muscles more)

Benefits

• Strengthens arms (especially triceps by keeping elbows in close)

• Improves flexibility shoulders

• Strengthens abdominal and core muscles

• Increases muscular endurance

• Strengthens Legs

Steps:

• Start on all fours, placing hands directly under shoulders, knees and feet hip width apart

• Walk hands forward about 5-6 inches and bring your head forward until your shoulder are again directly over your hands

• Spread your fingers wide

• Curl your toes under, pressing your knees off the floor a few inches, coming into Plank (top of a push-up) position

• Pull in your abdominal muscles, creating one straight line from the top of your head to your heels (no sway back or rounded back)

• Stay in this position for 3-4 breaths

• On your next exhalation, keep your elbows close to your ribs and slowly lower your body to the floor (your chest should reach the floor first – before your belly)

• Come back to all fours

• Repeat 4-5 times

Variation:  You can also put this exercise together with Up Dog/Down Dog (see next) to create the following flow sequence:

• Start in Down Dog

• Come up onto your toes, bringing your head forward and dropping your hips, coming into Plank (top of a push up) position

• Stay in Plank position for 3-5 slow deep breaths

• On your next exhalation, slowly lower your body in one straight line towards the floor (try to bring your chest to the floor before your stomach)

• Hover a few inches from the floor before lowering your body all the way down

• Inhaling, press down with your hands and press your chest forward and up, coming into Up Dog

• Exhaling, press your hips up and back, coming into Down Dog

Repeat 5-6 times