Forearm PlankShift onto your hands and knees.
Bring your pelvis into a neutral position, neither tucking under nor sticking up. As you exhale, gently draw your belly toward your spine.
Place your elbows on the ground, under your shoulders, shoulder –width apart. Invite your wrists to stay in line with your elbows, Root your hands into the ground.
Inhale and one by one outstretch your legs with your toes tucked under. Reach long through your legs.
Press the earth away with your arms, staying somewhat broad across your upper back.
Keep drawing your belly button in toward your spine and up toward your heart. Draw your side waist muscles in toward your belly button and your front ribs into your back ribs.
Lengthen your tail long toward your heels.
Breathe 5-10 breaths.
Sit on your bum, bend your knees and step your feet onto the ground. Place your fingers on the ground on either sides of your hips. Lift and lengthen your spine.
Exhale and draw your belly in and up as you shift the weight back toward your tail. Keep that lift and length in your spine.
Keeping your knees bent, left your feet off the ground until your shins are parallel to the ground – hug your legs together.
You can stay here and breathe OR
You can take your fingers off the ground and reach your arms alongside your legs AND/OR
Up-stretch the legs one by one. Engage your quadriceps muscles to keep the legs straight and roll your inner thighs toward each other.
Invite your heart to lift toward your feet and your legs to remain lifted.
Keep your abdominals engaged as you breathe 5-10 breaths.