Description:

1.Stand straight with your feet shoulder-width apart and flat on the floor. Keep your knees straight, and your toes in slighllty (7 degree angle) out position. Bending your knees and hips simultaneously begin to squat down as you are sitting on a chair. While lower, travel your knees towards your toes and your hips - backward in order to keep the center of gravity over your feet. Then push through your feet and get back to the starting position. 2.Lay back on a mat with your feet lifted up, and your elbows next to your ribs. Lift your hips off the mat, supporting your lower back with your hands. Then lift one leg up and straighten it. Lower it down and lift another leg up. 3.Lie face down. Put all your hands and legs up and down. Crawl forward and go to a push-up position. 4.Sit down on a mat with your legs extended and your hands behind your back so that fingers facing your body. Lift your right leg up and lowering it back down, lift your hips. Repeat the same actions with the opposite leg.

Muscle groups:

Gluteus, Back, Shoulders, Legs, Abs, Core, Quads

Equipment:

Yoga Mat