Name: Playbook - Ariana Energy - 35 Minute Heart Opener
Uploaded: 2024-04-24T18:12:14.904Z
Duration: 35 min
Description: 35 Minute Heart Opener

Each movement stretches and opens muscles around the heart. No equipment needed.

- Place hand floor behind you, pack shoulders down
- Bend knees to bring feet below heels
- Push through your heels and palms, bringing your hips up, 
- Squeeze your glutes and keep navel to spine 
- Lower back to starting position

Crab Glute Bridge

- Set feet up below knees
- Tuck tailbone, raise hips to bridge
- Stretch arm towards opposite side of the body
- Repeat on other side

Crab Reach

- Keeping a slight bend in your knees 
- Tip forward at the hips
- Letting your head hang down
- Pull hands as far as you can towards your head

Forward fold

-Sit on your butt with your hands firmly on the ground behind you 
-Extend your body into a reverse plank position, tuck tailbone
-Hold for time

Reverse plank

- Stand with feet below hips
- Inhale pack your ribcage down, draw arms up to ceiling
- Exhale drop your elbows towards your hips, pulling chest towards the ceiling
- Repeat

Cactus arms

-Laying on your back
-Push low back into the floor by riding your tailbone this eliminates any compression at the low back and to fully engage core
-inhale to extend the legs away from you
-exhale to draw your knees back into your chest.

Reverse Crunches

- Keep your hands underneath your shoulders, and feet shoulder distance apart 
- Draw one hand to ceiling, stack shoulders, and hips
- Switch to plank, then alternate
- Keep shoulders pushing down your back towards your hips

T plank

- Lying face down on the ground, arms and legs extended
- Raise both your arms 
- Draw your arms to 90 degree angle, draw elbows toward your hips
- Bring the arms back overhead 
- Repeat

35 Minute Heart Opener

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