Start by lying on your stomach with the hands directly under your shoulders, elbows bent. Begin by taking a deep breath and then on exhale bring the chest off the floor, using your back muscles. Keep the feet on the floor with the legs straight. If you want to increase the intensity, lift the palms off the floor while you hold the pose. Hold for five to ten breaths.
Get onto your hands and knees with fingers spread open and pointing away from you, hands slightly forward of your shoulders. Distribute your weight through your whole hands, not your wrists. Lift your knees off the floor, raising your tailbone and buttocks toward the ceiling; draw your abs up and in. Straighten legs, heels down, or keep knees slightly bent and heels off floor (a good beginners’ option). Gently press tailbone upward as you lengthen through your arms and legs. Keep head in line with arms. Hold for up to five yoga breaths; return to starting position.
Start in a standing position and bring both arms up overhead. Grab the left wrist with the right hand. Inhale, and then exhale, as you start to lean over to the right, pulling the left arm over the ear. Hold for five to ten deep breaths. Repeat on the other side.
In Rock Your Yoga, Sadie Nardini brings her cool, accessible teaching style, down-to-earth yoga tips and centered-living tools to a yoga series like no other. The daily morning show combines everyday yoga practice, alignment tips, solutions for common ailments, nutrition tips and action steps to bring the yoga lifestyle to everyday living.
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