3
2 PLANK POSE
From hands and knees, exhale to extend your legs back, keep-
ing your hips and shoulders in one long line, engaging your
legs, broadening your collarbones, and drawing your navel
toward your spine. Keep your shoulders over your wrists. Plank
builds heat in the body by teaching us how to distribute our
weight evenly. It tones the abdominal, leg, and arm muscles
and can be a nice combo of stillness and strength when you
commit to relaxing into the pose for a minimum of 3 minutes.
Exhale to release back to hands and knees.
3 VIRABHADRASANA II Warrior Pose II
From standing, extend your arms out to your sides and step
your feet out so your ankles line up with your wrists. Turn
your right foot out so the toes face the front of your mat. On
an exhalation, bend your front knee so the thigh is parallel to
the ground, and the knee is above the ankle. Reach the center
of your front knee toward your right second toe. Most of us
meet physical and mental resistance in this pose. Stay here for
at least 1 minute before inhaling to straighten the right leg and
switch sides.2