What Does A Side Plank Pose

Lie on your back with your left / right leg extended and your opposite knee bent.

1. First, lie on your stomach (on the floor mat) and legs should be straight.

For this exercise, follow the same motions as single leg raises, only bring one of your knees to your chest at a time. In short, start off in sit up position, then bring one knee up, slowly, until it touches your chest. Then lower it back to the floor, slowly, until your foot is flat against the floor. Repeat with the other leg.

Step 3: Then place your left on the right hang at the level were your right breast is, then take your right hand around the front and place your right hand the end of the left hang.

While keeping your heel at your buttocks, gently arch your back so your head, shoulders, and hips line up.

Next, push your hips back away from the bar. When your shoulders are completely pushed back, straddle or pike into a kip. Once you do that, shoot your toes out in a glide motion, after that bring your toes to the bar. Afterwards, shoot your toes up to the ceiling and shoot them out and under you so your chest goes up. You can do a clear hip circle as long as you follow these

Roll your hips slightly forward so that your hips are stacked directly over each other and your knee is facing

From the start position, stand with your feet shoulder-width apart with your arms outstretched, forming a 180 degree angle. Inhale as you lift your left leg up, bent at the knee. Exhale as you bring the left leg back into a front lunge. Your right leg should form a 90-degree angle at the knee, and your right thigh should come as close to parallel to the ground as possible. As you lower into the lunge, bring both arms out to your sides at shoulder height. Hold for two seconds, then rise and return to standing, bringing legs and arms back to starting

Breathe out and bend your right knee above the right ankle, making the shin to be vertical to the floor. Bring your right thigh parallel to the floor, producing a ninety degree angle in your knee. Straighten out your left leg and push your left heel out and down

Lift your right foot and leg off the ground, then cross your legs over mid line and rest the bottom of the right thigh on top of the left thigh. 4. Attempt to wrap the right leg around the left as you point the right toes downward and bend the right knee while using your inner thigh and leg muscles to hug the legs together as tight as they can. The foot comes to rest on the back or the inner calf. 5.

Your front heel is roughly lined up with your back arch. Rise to stand. Open your hips to the right side of your mat. Your torso will be facing right. Extend your left arm toward the front of the mat and your right arm toward the back of the mat with your palms facing down. Keep both arms parallel to the floor. Release your shoulders away from your ears. Reach out through the fingertips of both hands.

3) Arms- Put your hands on your side where if you dropped a ball it would land by your heel. Lift your hands to the middle of your ribcage and release at the top. Let the hands swing forwards, put your elbows together, and rotate your hands. Raise your hands directly above your head (remember to rotate the hand when going above your head). Then, follow the same pathway down.

To practice this one you would need to stand straight and bend your knees and then try to cross the right thigh region over the left one and hook the right foot behind the calf area. In case the hooking is unreachable a task, you can simply keep it on the thigh too! The next step is to press the right arm while the left arm is underneath it and pressing it all together while trying to sit. Repeat this with the other leg after about six to right breaths.

Then slowly try to bring down your left hand on the left side till you touch the ground.

To begin, lie supine (on your back). Fold your knees and keep your feet hip distance apart on the floor, ten to twelve inches from your pelvis, with your knees and ankles in a straight line. With your arms beside your body, place your palms faced down.