Wide Second Position
Set yourself up in a wide turned-out second position with your knees bent at a 90° angle and your hands on your hips. Be sure your thighs are parallel to the floor and your knees are tracking right over your big and second toes (if you need to turn your feet in to make sure your knees are tracking correctly, do so).
Keep your abs pulled in towards your spine, your chest lifted and your shoulders relaxed down your back.
30 pulses Down
30 pulses Up
Hold position and press knees back for 30 seconds
Raise heels and stay in position for 30 seconds
Wide second is a great quad burner and thigh sculptor! This position also improves your posture and mental endurance. Bonus points if you can lift your heels in relevé at the end for a balance!
Set yourself up by starting in a normal forearm plank and rolling over to one forearm, stacking one foot on top of the other.
Keep your abs pulled in towards your spine and your top hip lifted towards the sky. Make sure you aren't sinking into your supporting shoulder and forearm.
Hold position for 1 minute and switch sides
Side plank works your abdominal muscles, obliques and muscles around your spine for improving your posture. It also targets your gluteus medius and minimus around your hips, adductor muscles in your inner thighs and strengthens your arms and shoulders.
Set yourself up by standing on your knees and bringing them hip-width apart. Bring your hands to support your lower back and bend your spine backwards until you can see the wall behind you. Once you see the wall, try to grab your heels-- thumbs on the inside, fingers on the outside.
Keep your heart lifting towards the sky and your hips pressed forwards. Try to relax your head and neck back.
Hold for as 30 seconds to 1 minute
Since Camel is a chest and hip opener, you may feel a rush of emotions washing over you as you backbend. But don't worry! This is normal. Anytime you put your body into a backbend you are putting it in an emotionally vulnerable position that you will naturally want to shy away from.
Photo Credit: Christopher Wilson