Aligned to boost core strength
These two positions will improve strength and flexibility in the muscles of your chest, shoulders, back and hip flexors. It’s important that your head is in alignment with your spine and that your eyes are focused forward. This will encourage you to arch your upper back instead of your neck.
-- Karen Voight
1 Begin on your hands and knees on a mat. Bring your right foot in between your hands. Check that your right shin is perpendicular to the floor with your right heel below your right knee. Inhale and place your right hand on your right thigh. Lift your chest as you reach your left arm toward the ceiling. On an exhale, allow your hips to lower toward the floor with your left knee on the mat. Keep your hips and shoulders facing the same direction. Hold for 20 to 30 seconds. Switch sides or continue to the next pose.
2 Keep your lower body in the same position as you lower your arms down by your sides. Reach behind yourself and interlace your fingers, pressing your knuckles toward the floor. Squeeze your shoulder blades together and slide them down your back as you open and lift your chest upward. Keep your hips and shoulders facing the same direction. Hold for 20 to 30 seconds. Release your hands and repeat on the other side.
--