SigMT

100 | SignatureMT PLANK: Create total body strength in Plank. Stack Shoulders over the wrists and squeeze hands into the mat and toward the pinky finger. Feel your shoulder blades strong on the back, and bellybutton hugged in. Muscularly engage the whole body as you hold and breathe. You can modify this pose by coming onto the knees or forearms. Stay as long as you like or flow to the next posture. LUNGE: Begin with forward leg pressing strongly down through the 4 corners of the foot and knee stacked directly over the ankle. Legnthen back through the opposing leg and root through the ball of the foot. Muscularly engage the leg muscles to create a hugging in to the hip sockets. Create a long neutral spine by hugging the belly away from the thigh and using blocks to bring the ground closer to you if needed. Modify degrees of difficulty by bringing back knee to the mat, or standing up in the pose. Breathe, hold, and switch sides when ready. COBRA OR UPWARD FACING DOG: Starting belly and chest to the mat with arms in push up position, squeeze feet, knees, and inner thighs together and engage glutes to secure the lower back. Press through the hands to lift the chest off the mat. Breathe into the length of the front body. In full Upward facing dog, the shoulders will be over the wrists, Push through the hands and root through the toes to lift the body off the mat. Feel the chest open and space open up between the shoulders and the ears as you pull the shoulders onto the back and squeeze the shoulder blades together. Modify by coming onto the forearms, following previous alignment ques. Lower back down to the mat or flow back into Downward facing Dog.

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