From the plank pose, extend your gaze forward and keep the front ribs in as you bend your elbows halfway to the ground. Keep your elbows in and over your wrists, and lower your shoulders so they’re in line with your elbows. Keep looking forward with your shoulders lifted. Your upper back should be broad and the tips of your shoulder blades should draw down the back. Hold for 5 breaths.
Side Plank
Begin in the plank pose. Bring your left palm to the center of the your mat and roll onto the outer edge of your left foot. Stack your right foot on top of the your left. Press deeply into your left palm to bring your shoulder away from your earlobe and stack your right shoulder directly above your left. Engage your obliques by lifting and stacking your hips. Extend your right arm straight up and look sideways or upward. Hold for 5 to 10 breaths. Repeat on the opposite side.
Chair
Begin in the mountain pose, standing straight with your arms down at your sides. Bend your knees and drop your hips, bringing your weight onto your heels. Press your lower legs back so you can see your toes when you look down. Drop your tailbone, firm your front ribs inward, and lift your arms up shoulder width apart. Keep your shoulders relaxed and rotate the outer edges of your arms inward. Look slightly upward. Hold for 5 to 10 breaths.
15 Minute Total Body Toning Yoga Sequence was originally published on blackdoctor.org
