Plank With your face toward the mat, put your hands on the mat and rest on your elbows. Curl your toes under. Using your core strength (abdominals), make your body stiff and straight like a plank. Breathe. Hold this position. Start with 30 seconds, and work up to one minute. Tell jokes while holding the position. And keep breathing. Challenge: Instead of resting on your elbows, put your hands on the mat under your shoulders and do the pose with straight arms, like the top of a push-up. Further challenge: Do some push-ups. Keep breathing. Next Please be careful. Let your body be the boss of your yoga. A good stretch should feel good--avoid anything that causes sharp pain. When you feel comfortable in a pose, push yourself a bit until you feel challenged. These lessons are free. Use them cautiously and at your own risk. You can do these yoga/pilates poses in any order you want, or just click on the "Next" button (above) to get the recommended sequence. Intro Hip Tilt Bridge Knees2Chest Shoulders Crocodile Twist Leg Stretches Alphabet Shoulder Press Criss-Cross Roll-Up Rolling Like a Ball Cross-Legged Stretch Arm and Side Plank Cobra Cat Dog Child Spinal Twist Standing Sun Salute Sun Salute Summary Meditation Review, Links, & Credits © copyright Pam Portugal Walatka, 2012 with Nancy Portugal Jamello. Please send me your comments and questions: Click here to email Pam Nancy Portugal Jamello's Hatha yoga classes in Saratoga, San Jose, and Los Gatos Pam Portugal Walatka's yoga fitness class in Los Altos Hills Beach house in Nicaragua for rent. On the beach in a remote fishing village. Beautiful. Excellent big wave surfing directly in front of the house. Introductory Rate .. $92/night - $554/week - $1,663/month ...More info

   

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