Lie to the ground (or a mat) to your palms and toes. The hand should be directly under the shoulders and the knees should be under the hips. Place the feet together and align your head with the spine. Engage your abs so that they support the spine. The feet should reach the wall behind you. Bend the elbows and lower the body to the floor. The elbows should be closed to the body though they can flank out a little. Your torso should be rigid. Lower to the extent that your head or chin touches the ground or mat. Now straighten your elbows and pull upwards by using the strength of your arms. You can imagine pressing the floor away from your body. The head should be in line with the spine, all the time.
Body areas worked – arms, chest and shoulders.
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Downward Facing Dog
Take a quadruped position on the floor mat. The hands should be under the shoulders. The fingers of the hand should face forward. Engage the abdominals so that they support the spine. Now step back both the feet, one at a time and take the push up plank position. Extend the body fully by repositioning your feet. Now exhale, press your knees and shift your weight backwards towards the wall behind you by using your hips. You will form an inverted V position. Hold the position for 1 to 2 seconds then inhale and return to the initial plank position. Maintain the alignment of all body parts while doing so.
Body areas worked – arms, hips, thighs, calves and shins.