Spring Training #15

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 15th: Plank Shoulder Taps


Begin in high plank pose.  Stack shoulders above wrists and feet out hip-width distance or slightly wider. 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 lift up your right hand to tap your left shoulder.  Return right hand to high plank pose.  Repeat on the other side. Resist the urge to pike the rump up into the sky- keep the hips low and in line with shoulders.  To maximally work the core, abs, and obliques, try to keep your ribcage parallel to the ground the entire time.  Resist the urge to rock the torso side to side.  Take your time- good slow form is more important than speed.


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