Spring Training #11

Spring is here! Let’s dust off winter with some heart-pumping spring training.  During the month of April, Prana Fitness is going to post daily one workout move or yoga pose that you can do at home, at a park, or anywhere.

April 11th: Forearm Plank Saw


Place forearms on the ground, stack shoulders above elbows.  Parallel forearms to one another, palms and fingers spread. Extend body out behind you in straight line, feet out hip-width distance apart.    Push up through the back of the heart between the shoulder blades.  Squeeze tummy up into spine.  Spiral inner thighs up to sky.  Keep body in straight line, even extending neck to gaze between your hands.  Press down into ground.  Hold a still and steady forearm plank, or for more core and ab challenge, saw your body forward one inch, and backwards one inch, repeat.  Toes and elbows stay planted on the ground, but heels, body, shoulders saw forward and back one inch, very small movement (too much of a movement will compromise your shoulders)

To modify forearm plank to make it easier (if your low back is dipping downwards), try placing knees on the ground and keeping straight line from knees to crown of head.

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