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What it tones: Core and upper body

How to do it:

  • From Reverse Warrior, lower your hands to the floor, step your right foot back, and take a Vinyasa (Four-Limbed Staff to Up Dog to Down Dog). Inhale to step or hop both feet forward between your hands.
  • Bend your knees, squat down, and place your hands shoulder-width distance apart on the mat. Spread your fingers as wide as you can, creating a strong, stable base.
  • Straighten your legs slightly, placing your knees as high up onto your triceps (back of your arms) as possible. Slowly shift weight into your palms and lift your feet off the floor. Pressing your feet together and squeezing your knees inward will help you feel more stable and give you a sense of lightness.
  • Stay in Crow pose for five breaths, gazing at the floor in front of you.

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