Week 1

Start your first days with a forearm plank. Place your forearms on the yoga mat and align the elbows below the shoulders. Your arms should be parallel to the body at about shoulder-width distance. You might clasp your hands together for more comfort. Correct your neck and spine by looking at one spot on the floor somewhere about 30 centimeters before your hands. Pay attention so that your head is in line with your back. Hold the position for 20 seconds.