Spring Training #13

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 13th: Plank Toe Taps

#13

Stack shoulders above wrists and extend body out behind you in high plank pose.  Broaden out finger span with pointer finger forward.  Rotate triceps towards ankles so soft part of elbow is facing the thumbs.  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 just in front of finger tips.  Press down into ground especially on the thumb, forefinger, and top corners of palm (see image below on How to Avoid Wrist Pain in Yoga).  Then left your left foot and kick it underneath your body and out into the space to the right. Lift your right hand up to tap the toes of your left foot.  Then return to high plank pose with both hands and both feet on the ground.  Lift your right foot and kick it underneath your body and out into the space to the left.  Lift your left hand up to tap the toes of the right foot.  Repeat. Your trunk and hips will be rotating side to side with this kind of leg movement.  Resist the urge to pike the rump up into the sky- keep the hips low and in line with shoulders.  Take your time- good slow form is better than speed.

 

IMG_1593

Share your thoughts & show some love!

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s