Bent Knee Twist on Back (Alternate Sides)

Keep your shoulders, arms, as well as head connected to the mat for stability throughout the movement. 

Squeeze your legs towards one another as you flow through the exercise moving them as a unit.

Straighten the legs to increase the difficulty and maintain a deep bend to make it easier.

Bring your legs through center on the inhales and allow the legs to fall to the side on the exhales.

V-Ups

Keep your legs lengthened and together the throughout the movement.

When exhaling reach chest toward toes and bend knees if you experience back discomfort.

Rest when you need too.

Inhale

Supermans

Reach your arms forward to make this more difficult and keep them alongside the body to make it a little easier, listen to your body.

Focus on lengthening through the top of your head and extending backwards through your toes.

Moving slowly with control as well as maintaining a long spine is more important that going quickly or reaching a certain height.

Inhale

Standard Plank

This can be done on the hands if you have no wrist issues or down on the forearms if needed.

Just like the superman reach forward through the top of the head and drive back through your heels.

Draw belly button towards the spine to minimize sagging of the hips.

Boat Pose

Choose from one of the boat pose variations above and hold for 3 rounds of 5 breaths or for the entire minute.

Try your best to maintain V-shape between torso and thighs and squeezing the legs towards one another will help maintain balance.

Keep the breath flowing and release the legs down if you need break for a second or two 🙂