Spring Training #14

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 14th: Warrior Three

#14

From standing, balance weight on left leg and reach arms overhead, in line with ears, shoulders rolling down the back, pinky fingers pointing inward.  Then keeping a straight line from fingertips to right ankle, pivot your body forward like a teeter totter until it parallels the ground.  Unlock the left knee and keep a tiny bend in it.  Rock weight forward into the ball of the left foot.  Level hips and shoulders to the ground-  roll the right hip down to be in line with the left hip-  point right toes towards the ground instead of to the side.  Squeeze tummy up into spine.  Spiral right inner ankle to sky.  Keep body in straight line and a long neutral neck.  Then repeat on the other side.

To modify to make it easier (if you’re bending at the open of the waist at all), make your straight line of the body more upright and don’t worry about getting it parallel to the ground.  Maybe practice taking it max of 45 degree forward lean instead of the 90 as pictured.  Body being in a straight line is the priority over how far you lean.

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