This week is all about building endurance. We’ve set our base last week with core stabilization poses, now we can really work on building onto our poses.
- Start in high plank position: Ensure that the shoulders are aligned over the wrists, and spread your fingers as you press down onto your knuckles and palm. Distribute the weight evenly across your hands (grounding of the 4 corners of your hand). Keep your legs straight with your toes tucked under your feet and facing forward. Imagine a long line extending from your head to your heels which keeps your abdomen, legs, and bottom engaged. Draw power in your plank and breath, take a moment to find your base.
- As you exhale, engage your pelvic floor to stabilize yourself, then begin to lift your right leg up and back. Draw power in your balance.
- As you inhale, extend your left arm up and forward, continue pressing the mat away and engaging your pelvic floor as you balance.
- Once you’ve found stability, exhale as you begin to round your spine while keep your core engaged. Bend your elbow and knee to touch beneath your belly. Keep your belly drawn throughout.
- On the next inhale, re-extend the limb.
- Repeat this sequence for 3 – 5 reps, then engage on the opposing limbs.
Plank Crunches: Opposite Knee to Elbow
Side Plank Crunches
- As we build onto our plank sequence, start again in high plank. Keep your pelvic floor engaged and abs flexed. As you begin to exhale, shift your weight onto your right palm and extend your left arm towards the sky. Turn your right foot onto its knifes edge as you stack the left side of the body over the right. Hips and shoulders should be stacked directly on top of one another.
- Extend your left forearm over your ear as you inhale. As you exhale, simultaneously bend the elbow and knee to touch. Keep your belly drawn throughout.
- On the next inhale, re-extend the limbs.
- Repeat this sequence 3 – 5 times, then repeat on the opposite side.
Side Plank Elbow to Knee
Dolphin Plank and Legs In + Out
- Lie on your belly with your elbows directly under your wrists and your feet hips width apart.
- Brace your core and shift your weight onto your forearms and toes. Lift your hips off of your mat and hold. Image a long line extending from your shoulders to your heels as your breath through your plank.
- As you exhale, jump your feet past hips width and hold your plank. Your feet will be wide and possibly land off the mat.
- On your next inhale, jump your feet back together onto your mat at hips width.
- Repeat for 5 – 10 breaths, keeping your core engaged throughout.
Eagle (Garudasana) Crunches
- Lie on your back with knees bent and cross your left leg over your right (if you can, attempt to tuck the right foot behind the left calf).
- In similar fashion, cross your arms with your left arm on top of your right (if you can, attempt to have the forearms cross and palms meet).
- Engage pelvic muscles on your next breath in and on your exhale, bend your knees and elbows to touch. Lift your chest and engage your core as your knees and elbows meet.
- On your next breath in, lie back and extend your limbs back in neutral position.
- Repeat for 5 – 10 breaths.
This 4 week sequence is brought to you by Diana Ratana of Diana Ratana Yoga. Diana took her first yoga class at the age of 16 and from there, she quickly fell in love with the compassion, kindness, energy, and confidence she gained from yoga. What began as a means to get fit turned into a lifelong passion. Today, she instructs at Hot Feet Fitness where she regularly uses the lessons and tools learned from practice in her day to day life and vice versa. Her mission is to teach others how to learn from yoga and put their best foot forward to gain the most from their lives as well.