Camila WickboldAstrologer | The Cosmic Connection Company

Ejercicios de yoga para abrir y fortalecer los hombros 3: Plancha de antebrazo hacia pose de delfín

8 Jul 2019 · 2 min

Open source

1:46

Video/transcript of a guided yoga exercise focused on transitioning between forearm plank (plancha de antebrazo) and dolphin pose to open and strengthen the shoulders. Two speakers (Sam and an instructor) cue breath, body alignment, and repetitions of walking toes in toward elbows and then back, emphasizing core engagement and shoulder stability.

Sam.
Okay. Forearm plank. Tuck your toes. Lift your hips. Spread your shoulders apart on your back. Keep pressing down evenly through both your hands. Elbows again. Stay hugging in behind your wrists. From here, belly tight, start to walk your toes in towards your elbows. You'll take your hips all the way up towards dolphin hold. Take a breath in as you exhale. Slowly start to walk your feet back out. Find that hollow body, tailbone long, towards your heels. Navel to spine, ribs in. Hold. Good. Soften your face. And then again walk your toes in. Lift your hips nice and high. Shoulders stay over your elbows. Pause. Take a breath in as you exhale. Slowly walk it back right into again you're longing. Forearm plank pose. Tailbone long. Puff up through your shoulders. And again walk your toes in. Hips up to the sky. Breathe into your hamstrings as you exhale. Slowly walk back.
Good. Hold.
We'll do that two more times. What? Walk your toes in. Lift your hips up. Breathe. Take an inhale. And then as you exhale, again, walk your feet back. Stay strong through your shoulders. Belly button to spine. Wrap your ribs and tailbone nice and long. Pull the crown of your head forward. And then as you exhale, springs.
Pose.
Take a breath in. It's a lot.
It is a lot. Take your breath out. We're really starting to find Sam.