- Start with the pole in front of you with an overhand wider than shoulder width grip.
- Rotate both arms overhead and behind you while leaving your elbows mostly extended.
- Inhale and brace your abdominals
- Raise the arms vertically while keeping the elbows slightly bent
- Once the arms are parallel with the floor, rotate the plate clockwise and counterclockwise.
- Lower the plate back to the starting position.
- Begin on your hands and knees with your wrists under your shoulders and your knees under your hips.
- Place your forearms on the floor and interlace your fingers.
- Place the crown of your head on the floor and tuck your toes under.
- Walk your feet towards your head and lift your hips up.
- Straighten your legs and find your balance. Hold for several breaths and then release.
- Start seated or standing with your arms at your sides.
- Bring your hands behind your back and interlace your fingers with your palms facing up.
- Inhale and draw your shoulder blades together, lifting your chest.
- Exhale and gently press your hands down towards the floor as you continue to lift your chest.
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