SIMPLE VINYASA BUILD UP warming up & mobilising the body.. nice before for any dynamic or strengthening class.
DOWN DOG - Keeping the weight distributed evenly through the hands.. push back into the heels, lift the tailbone and lengthen the spine. Tips - if your back body is tight and so your back is rounding, bend your knees to work on keeping your spine long.
PLANK - Hands under your shoulders, arms straight, shoulder blades neutral, spine neutral, legs straight. Tips - tuck your tailbone if you're lower back is arching. Lift up in between the shoulder blades if they are dipping together. Drop to your knees into a 3/4 plank if you need to.
COBRA - Hands under your shoulders, feet hip width and internally rotated so knee caps point down, press feet into the floor lifting knee caps, roll up from your centre keeping elbows tucked in, shoulders back and down away from the ears, chest lifting. Tips - you can lift chest, hands off the ground for an easier variation.