Strong core and shoulders are essential for a healthy Pincha.

These two exercises are designed to strengthen both your shoulders and awaken the core.

1) Forearm plank back and forth
Press the forearm and hands on the mat
Create an hollow shape in the chest area
Belly squeezed in
Body weight evenly distributed between the four points of contact.
– Inhale push the heels and body weight forward
– Exhale come back
Repeat x 10 times

2) From Down dog to dolphin pose, these hurt so well
Lower both arms at the same time
Keep the forearm parallel, don’t open the elbow
Heels on the floor. If you don’t have enough flexibility bend your knees
– Inhale lower the elbows down to dolphin pose
– Exhale press back up to down dog
Repeat x 10 times