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Birddog

Hands + Knees Form also known as Hands and Knees Balance

 

Some Form Options
  • Lift only the leg or only the arm
  • Keep either or both extended hand and foot touching the ground

 

Some Movement Options
  • Alternate sides once or several times
  • Move the leg and/or arm out and in
  • Move the arm and/or leg out to the side and in (instead of forward/backward)

  

photo © Eric Bandiero

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Cat

Hands + Knees Form also known as Down Cat, Cat Form

 

Some Form Options
  • Hands and knees closer or further apart

 

Some Movement Options
  • Hold or round and release
  • Round and shift back

  

photo © Eric Bandiero

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Cow

Hands + Knees Form also known as Up Cat, Cow Form

 

Some Form Options
  • Hands and knees closer or further apart
  • Arch through upper back only

 

Some Movement Options
  • Hold or arch and release
  • Arch and shift forward

  

photo © Eric Bandiero

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Downdog

Hands + Knees Form also known as Downward-Facing Dog

 

Some Form Options
  • Hands and feet any distance apart
  • Knees bent or straight

 

Some Movement Options
  • Lift and lower from/to hands and knees
  • Peddle the feet
  • Shift side to side

  

photo © Eric Bandiero

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Kneeling Plank

Hands + Knees Form also known as Kneeling Incline Plank, Kneeling High Plank

 

Some Form Options
  • Legs together or any distance apart

 

Some Movement Options
  • Move between plank and hands + knees or childs
  • Stay as long as you like or set a goal
  • Lift and lower one hand at a time

  

photo © Eric Bandiero

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Kneeling Shoulder Twist

Hands + Knees Form also known as Thread the Needle

 

Some Form Options
  • Free hand by face or reaching forward
  • Hips shift with the twist or stay in center

 

Some Movement Options
  • Alternate sides once or several times
  • Reach and return without resting the shoulder on the ground
  • Flip and tuck the toes, open and close the hand

  

photo © Eric Bandiero

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Plank

Hands + Knees Form also known as Incline Plank, High Plank

 

Some Form Options
  • Knees up or down
  • Balance on hands or forearms

 

Some Movement Options
  • Move in and out of plank
  • Lift and lower one hand at a time
  • Lift and lower one foot at a time

  

photo © Eric Bandiero

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