Get down on the floor with your hands completely straight and under your shoulders (plank position). Tighten your core and extend one arm forward so that your shoulder is next to your ear. At the same time, straighten your opposite leg completely behind you. Perform…
Opposite Arm & Leg Balance
Forearm Smash
Position the ball under your forearm then press into your arm while on top of ball. Be sure your palm is facing the ceiling. From here, you may contract and relax by spreading your fingers, then making a fist. Hold on tender spot for 45-60…
Side Crow Pose (Parsva Bakasana)
Come into a Plank Pose on the ground or your mat with your feet together. Swing your heels towards the right as you begin to pivot in your waist. Keep your triceps firming in as you bend your knees and drag them towards your right…
Extended Side Angle Pose
1. Stand upright. On an exhalation, raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down. Turn your left foot in slightly to the right and your right foot out to the right 90 degrees….
Crow Pose
Begin by standing at the top of your mat in Mountain Pose (Tadasana) with your arms at your sides. Bend your knees and lower your hips, coming into a (frog) squat. Drop your torso slightly forward and bring your upper arms to the inside of…
One-Legged Eagle Arm (with bend)
1. Start with your right arm under left arm, palms to touch, elbows in line with the shoulders. 2. Slowly lift up your right leg and level out your hips. You hip pointers should be in line with one another. 3. Firmly ground down with all 5 toes of…
Posterior Neck Mobilization (Softball on back of neck)
Obtain a softball or other large solid ball and lie down. Place ball behind your skull, in the pocket that outlines your skull. When you find a tight or tender spot, floss back and forth across the knotted muscles by rotating head left and right…
Chest Smash (with Softball/LAX Ball)
1. Lit on stomach with softball lodged between chest and ground 2. Roll ball around slowly until you find a tender spot on chest 3. Once found, floss in and out, slowly making small movements in and around the tender spot for 45-60 second. 4….
Bosu Ball Push Up
Assume a prone position with your body straight supporting your upper body with a wide grip on the flat side of the Bosu ball. This will be your starting position. Initiate the movement by flexing the elbows lowering your torso. Do not allow your hips…
