Medicine Ball Double Crunch
3 sets of 25 reps
Come to standing. Step one leg back into a lunge and place foot flat on floor at a 45 degree angle. Bend the front knee to 90 degrees, thigh parallel to the floor. Tuck the tailbone under slightly to engage the lower abdomen and stretch the arms out, parallel to the floor, keeping shoulders over hips.
Come to flying position with your partner. The “flyer” backbends into “base’s” feet, then reaches for one foot with one hand in between the legs and the other hand around the other leg, pulls down on the foot to then bring opposite knee into chest, with a long extension of free leg.
Parivrtta Surya Yantrasana
Sun Dial or Compass Pose
Sitting up tall, bend knee towards shoulder, bringing shoulder under the knee. With opposite hand grab the outside of the foot. As you inhale, kick foot into hand, straightening the arm and sending gaze under tricep.
3 sets of 15 - 20 reps
Come to standing. Fold forward, bringing hands to the floor. Jump feet back, landing lightly on the balls of the feet, coming into a plank position. Keep core engaged, and jump forward. To increase difficulty, add a pushup before jumping forward.
3 sets of 15 - 30 reps
Eight Angle Pose
Eka Pada Rajakapotasana
One Legged King Pigeon
Come to pigeon pose. Scissor your thighs together, squaring off the pelvis while pulling the heel towards the buttocks to stretch the quadricep and hip flexor. Lower the outside of your front leg to enable the buttock to reach the floor.