Movement Gifs

Waving Vinyasa A

From knees, you can rise forward to Exalted Cow, as pictured above, or try reaching your hands a little further and rolling forward to plank or upward dog with knee support

Waving Vinyasa B

From Downward dog, emphasizing the hollowing out of the front body, and allowing the knees to lower for support before peeling open the front body.

Waving Vinyasa C

Following the same work as the earlier version, but letting more of the weight shift into your arms and shoulders. The picture shows a press back to downward dog, which is optional of course and will be described at a later time.

Adho Mukha Svanasana

We are focusing here on the elevation of the scapula to support you in the posture. With the legs slightly bent, you will feel the scapulas slightly retract and depress to establish stability, but as you begin to press the arms and legs straighter, allow the shoulder and scapula to elevate to support you.

Reverse Plank Progression A

As you explore reverse table, let yourself play with hand positions to ensure safe wrist flexion. Though the Gif looks fast, take your time and feel the deep core to Functional core hand-off during this action.

Reverse Plank Progression B

Again, don’t be fooled by the speed of the GIF— take your time and feel the deep core to functional core hand off to make this truly beneficial.

Reverse Plank with Momentum

Focus on fluidity, not depth, in this forward fold. Utilize the elastic quality of your connective tissue to store and release energy like a rubber band. Play with smaller iterations before attempting what you might consider your ‘full version’ of the pose.

Side Plank Progressions

Take your time here and focus on scapular stability as the weight of your hips defines the arc of the movement.

Side Plank Progressions

Keep the weight of the hand tending towards the pinky edge in order to invite the support of your Deep Back arm line, up into your rotators and serratus muscle.

Prep Crab Walks

Alternate hand and foot movement without moving just to get the neurological pathways formed.

Forward Crab Walks

Keep your focus in the scapulas as you walk forward.

Backward Crab Walks

A more challenging neurological movement, take your time— feel and breathe.