Start in a plank position with your shoulders stacked over the hands, the core tight and feet shoulder width apart. Pressing the hips back and up to downward dog reach one hand to touch the opposite foot, and return to plank before completing the second side. If the plank position is too challenging, remain in downward dog, alternating toe touches.
Lying on your back (supine) tuck your tailbone, squeezing your legs and glutes tightly. Lift your shoulder blades off the ground by pressing your ribs down and engaging your upper abs. Holding this dish shape, begin to rock front and back. Think of initiating the rock upwards with the legs by pulling the pelvis off the ground, then the upper body rock by pushing the chest forward.
Using a red loop band (light), step one foot on one end of the band to secure it. Holding the band with both hands, loop thumbs under the band so you are holding it in a front rack position. Keeping the elbows close together press the band straight overhead. From this position let the elbows flare out to the side of the body as you pull the band wide, bringing your elbows down to shoulder height. Reverse the movement pressing your arms overhead, and bringing the elbows back in front of the body as you lower them back to your starting position.