Basic Two Arm Row – Great tutorial video teaching you how to do a basic two arm row

Basic Two Arm Row

Belly crunch and half boat

Keeping your right ankle over your left knee, extend your left leg. Contract your abs as your draw your upper body and left leg slightly off the ground towards the left. Your left elbow will drop towards the floor. Switch sides, twisting your torso to the right and keeping legs the same. Go back and forth between left and right sides before switching the cross of your legs and repeating.

extended side angle

What it does: Strengthens and stretches the legs, knees, and ankles; stretches the inner thighs, back, hips, chest, and shoulders.

How to do it: Start with your right leg forward in a lunge. Lower your left heel and turn your toes out about 45 degrees. Lower your right forearm to your knee. Reach overhead with your left hand, creating a straight line from heel to fingertips.

2. Raised Arms Pose – Urdhva Hastansana
Inhale and bring your arms up and over your head. This is your basic morning stretch, but you are focusing on keeping the good alignment you established in mountain pose, particularly staying grounded in the heels and keeping your shoulders moving away from your ears at the same time that you reach up through your fingertips. Your gaze can come up to the hands, which can be shoulder’s width apart or palms touching.

locust pose

What it does: Strengthens the back, buttocks, arms, and legs; stretches the shoulders, chest, abs, and thighs.

How to do it: Lie facedown, arms at sides, feet pointed. Press your legs down, inhale, and lift your head, shoulders, and arms. Take two full breaths, then lower everything. With your forehead down, lift both legs and take two full breaths. Lower. Lift your upper and lower body at the same time and take two breaths.

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