“Begin in Plank Pose. Keeping your elbows directly over your wrists, slowly lower your body to hover a few inches above the floor. Keep your back flat and your gaze forward. Hold here for 15-20 seconds. Do not let your chest drop or sag toward the floor. Fully engage your abdominal and leg muscles.
“Press your hands firmly into the mat and straighten the arms, lifting through your chest while keeping your shoulders in line with your elbows, coming into an upward facing dog. Do not let your elbows splay to the sides. Keep them hugged along your ribcage, pointed toward your heels.”
“Begin on all fours in a neutral tabletop, your knees should be hip-width distance and your hands should be directly below your shoulders. Inhale as you drop your belly and lift your gaze and your tail bone towards the sky for Cow Pose. On an exhale tuck your chin towards your chest, lift the belly, drawing your bellybutton close to your spine and scoop your tailbone under, rounding the spine for Cat Pose.”
“Begin by laying on your back. Bend your knees and place the soles of your feet flat down on your mat, the feet are parallel and separated about hip-distance apart. Walk your heels in towards your butt until you can just graze your heels with your fingertips. On an inhale, lift your hips up high toward the ceiling and begin to walk your shoulders underneath you, press your forearms down into the mat to get more lift in the hips.”