1.) Make a loop with your yoga strap wide enough to place both arms in.
The strap must be made wide enough so your bent elbows are in line with your shoulders. Your bent elbows are just outside of your ribs. The strap is tightly bound and the tip of your elbows are firmly pressed just outside of your ribcage. The strap will press firmly against the front of your ribcage just below your breasts. The strip will prevent your elbows from sliding back against your ribcage completely. You should be able to retract your shoulder blades without shrugging your shoulders toward your ears.
2.) Start in Downward Facing Dog. The crown of your head should rest between the straps. If you can't get your head between the straps then rest your forehead on the 1st strap. Your head should be rested in or on the strap, completely.
3.) Tighten your belly, lift your ribs and slowly lower both elbows to the ground, simultaneously. Pause at the bottom for 2 breaths.
4.) Now, lower your both knees simultaneously gently to the ground. Pause for 2 breaths.
5.) Keep the belly and ribs engaged the entire time. Do not collapse.
6.) Straighten both knees, simultaneously, without shifting forward.
7.) Straighten both arms, simultaneously, without moving your hands, shifting forward or collapsing the upper body. Pause for 2 breaths.
8.) Start with 4 sets of 10 repetitions with strict form.
9.) Work your way up to 3-4 sets of 20 reps.
Enjoy tone arms and legs, a flat belly, flexible hamstrings and baseline core strength for arm balances.
A fitness junkie from birth, Michele was destined to make exercise and healthy living her life's passion. For over 20 years, Michele has motivated many as a personal trainer, healed hundreds as a massage therapist, transformed thousands as a Pilates instructor, captivated countless as a Kettlebell competitor/coach and soothed the souls of several as a Birthing Doula. With an eye toward adventure and a lust for travel and all things active, Michele can't wait to take on the next 20 years.