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What it tones: Arms, upper back, thighs, and tush

How to do it:

  • From Intense East, lower your hips to the floor. Lie on your back, bend your knees, and place your feet flat on the ground (heels as close as possible to your booty). Bend your elbows and place your palms flat on the ground above your shoulders, fingertips facing your feet.
  • Inhale and press into your palms, and lift your head, shoulders, and hips into the air, coming into Wheel pose. Try to walk your hands and feet a little closer together.
  • Stay here for five to 15 deep breaths, and then slowly lower your body down. Hug your knees into your chest to release your lower back. Then roll up into a sitting position with your legs extended in front of you, and do an Easy Seated Forward Bend as a counterpose.
  • After five breaths, step back into Downward Facing Dog, and repeat this sequence once more on the left side.

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