Spring Training #30

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 30th: Down Dog Jacks


Begin in high plank, shoulders above wrists and heels driving back.  This will measure the correct width/length for your downward facing dog stance.   Place hands shoulder-width distance apart, fingers spread, pointer finger facing forward. 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).  Rotate triceps towards feet and soft parts of elbows towards thumbs.  Then lift hips up into downward facing dog or an inverted “V.” Keep neck long and neutral, head hanging loose.   Straighten back and deepen the pose by reaching tailbone higher towards sky and spiraling inner thighs behind you. With tight belly muscles, begin jumping both feet outwards, then both feet inwards, like the low body is doing jumping jacks.  Land lightly each time.  Feet out and in.  Hands and upper body stay the same in a static down dog pose the whole time. A full body cardio workout with lots of strength training on arms and shoulders!  Get it!


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