Spring Training #31

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…..wait!….we’ve got an extra one!  : Frog Extensions

#31

Lay on back. Lift legs into air.  Flex feet. Bend knees and take legs out as wide apart as possible.  Parallel calves to ground.  Take a big breath in.  On exhale, extend heels straight forward (like you’re sliding them straight across a coffee table) about a foot or more and then curl tailbone up off the ground.  Draw down with belly.  Hold a few breaths.  Then lower tailbone to ground again, and draw knees back in line with your hips.  Repeat.  Major ab workout! Get it!

Spring Training #26

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 26th: Warrior Two

#26

Start in high plank.  Step one foot forward to be between your hands- this measures the lunge stance to make sure it’s as long as you are tall.  Stack front  knee above front ankle- never let the knee go forward of the ankle.  Flatten back foot down into ground at a slight inward angle.  Squeeze tummy strongly in and up towards ribcage.  Lift torso up perpendicular to the ground.  Extend arms out to your sides. Keep neck long and neutral.  Pull the front thigh muscles back into the hip socket.  Spiral the back glute under the body.  Level hips towards ground. Track front bent knee towards pinky edge of front foot.  Drive downward in the back foot’s outer edge but keep back knee unlocked.  Then adjust deeper into the pose by tucking tailbone down and sitting lower.  Broaden across collarbone like someone is pulling your arms longer.  Do both sides. Get it!

 

Spring Training #29

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 29th: Child’s Pose Pushups

#29

Begin on hands and knees.  Sink back into child’s pose. Take knees out wide, big toes to touch behind you.  Sit hips back, let belly hang down between thighs, arms extended on ground in front of you shoulder-width distance apart, fingers splayed, forehead on ground.  Then keeping knees and hands planted where they are, lift your torso and shoulders up into the air, squeeze elbows into the sides of your ribcage, and slowly lower your chest down between your wrists.  Then still squeezing elbows into the ribs, lift chest and hips up again and sit back to return to child’s pose.  Keep a long, neutral neck the whole time. Major tricep workout! Get it!