Rapid Tone Diet Hips with distance that's the

Hips with distance that's the alignment that you want make sure your lower legs are tracking right behind your knees so they're not coming out or going in right tops of your feet on the mat and then just go ahead and stand up on your knees all right so this pose is a heart opener it's it's a little bit of a backbend but it's really important to remember that you're not bending back with the lower part of your back you're not crunching into your lower spine the part that you're bending is the upper part right so we've done a lot of work already with strengthening the Rapid Tone Diet  back and opening the heart we're gonna take it a little bit further with this pose this is a very energizing pose all right take your hands put them on your lower back with your fingertips facing down so it's right above your butt kind of like if you were wearing those really high waisted 1980s jeans if that would be where the back pockets would be all right take your elbows towards each other roll your shoulders away from you expose your inner shoulders and your chest your hips are right over your knees keep them there don't let them go forward or back right so this involves core strength to tuck your tailbone so it's reaching down instead of back or forward from here draw the sides of your neck back and then start to reach your chest up at the same time keep your shoulders away from your ears keep your elbows squeezing towards each other so stop when this is enough for you when you feel a stretch again your heart rates gonna rise again so chest is reaching up and out hips over your knees squeeze your elbows towards each other and then before you even think about going any further back just keep going up and out and up and out and up and out until you're ready to maybe drop your head back now this is just an option if you're here and you want more gently start to take one hand or maybe both to your heels but keep your hips over your knees and don't let your body come back or forward so keep a really straight line with your legs reach your chest up let your head relax and take big breaths [Music] this poses great for counteracting a lot of the the work that we do sitting at desks are 
Rapid Tone Diet BUY riving cars or just generally hunching over took one last inhale here stay for your exhale and then gently retrace your steps work your way out of your pose take a second to just center yourself neutralize your spine and then sit your hips back on your heels stay straight up take an inhale reach your arms out and up touch your palms together above your head exhale hands to prayer and then gently Child's Pose so relax your hips on your heels rest your head all the way down if it's not comfortable for you to get your head onto the floor you can rest it on your forearms or you can make two fists just come to a place where you can relax comfortably so there are two versions of Child's Pose you can have your knees wide if you would like to get into your hips more or if you'd like to stretch out your lower back you can take your knees together under you but wherever you are just relax and breathe deeply so stay in your child's pose as long as you want this is the last pose of the morning energizing weight loss routine when you're ready go ahead and come to hands and knees or tabletop position and then slowly start to stand up start in a forward fold relax your head in your spine inhale your arms all the way added up stretch up reach up look up and exhale your hands to prayer namaste all right thank you so much for watching be sure to favorite this video so you can come back as many times 

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