Dolphin Plank Pose
This simple pose consists of your elbows bent and lined with your shoulders. Your legs are straight and you’re raised on the balls of your flexed feet. Your body should be in a straight line; resist the urge to point your bottom toward the ceiling. Hold for 30 seconds.
Full Boat Pose (Paripurna Navasana)
For this pose sit on the floor with your feet straight in front of you. Raise your legs and stretch your arms parallel to the floor. Balance on your tailbone and two sitting bones. Hold for 15 to 20 seconds, repeating until you reach a minute. Exhale on the release.
Dolphin Pose
Lay face down on the floor with your forearms pressed to the floor while pressing your palms together. Curl your toes under and on an exhale lift your knees away from the floor. Lift your sitting bones toward the ceiling, your feet should be flat to the floor. Stay for 30 to 60 seconds, releasing on an exhale.
Remember to breathe into your poses, keep your core tight!
photos: Yoga Journal
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