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Why every athlete needs yoga blocks

Progression 1

Start in downward dog (palms flat on floor, hips lifted toward ceiling, body in an inverted “V”), with ball of left foot on top of a yoga block. Shift forward into plank position, lifting right leg up to hip level. Bring right knee in to elbow, and then shift hips toward ceiling as you lift leg behind you (coming into 3-legged dog). Lower leg back to start. Do 3 to 5 reps; switch sides and repeat.

Progression 2

Start in 3-legged dog (palms flat on floor, hips lifted toward ceiling, right leg lifted diagonally behind you), with ball of left foot on top of a yoga block. Lower onto left forearm, with elbow under shoulder, and place right hand under shoulder, bending elbow behind you. Slowly lean upper body forward, bringing head and chest toward floor, as you rest right knee on top of right elbow. Once you find your balance, lift left leg up behind you. Reverse movement back to start. Do 3 to 5 reps; switch sides and repeat.

Progression 3

Start kneeling beside a yoga block. Move into downward dog (palms flat on floor, hips lifted toward ceiling, body in an inverted “V”), with ball of left foot on top of the block. Shift forward into plank position, lifting right leg up to hip level. Bring right knee in to elbow, and then shift hips toward ceiling as you lift leg behind you (coming into 3-legged dog). Lower onto left forearm, with elbow under shoulder, and place right hand under shoulder, bending elbow behind you. Slowly lean upper body forward, bringing head and chest toward floor, as you rest right knee on top of right elbow. Once you find your balance, lift left leg behind you. Slowly lower back down to start. Switch sides and repeat.

Supermove series: Forearm Scorpion

Master the pose with this 9-move flow.

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Try it: stacked workout

This HISS format builds strength and endurance.

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