Bear Crawl

Full Body

None

Easy

This is how you do it

Step 1

Begin on your hands and knees.
 

Step 2

Brace and raise your knees slightly keeping your shoulders and hips even.
 

Step 3

Flex your right leg and glute, bring your right knee beside your torso and push your body forward.
 

Step 4

Move your left arm and right leg to crawl.
 

1.Keep your head in-line with your back so as not to hyperextend your neck.
 

Step 5

Alternate arm/leg movement for the desired distance.
 
1.Crawl forward and backward if you have limited space.
 

Reverse Crunch

Abs / Core

None

Easy

Crab Toe Taps

Core

None

Intermediate

S

Stop

Stop whatever you are doing and focus on this.

T

Take Deep Breaths

Follow the instructions on screen or if you have sound follow the spoken instructions.
Breathe in through your nose and out through your mouth.

O

Observe

Observe your body, your thoughts, your feeling and your emotions. Is your heart racing? Are you sweating? Is your mouth dry? Are you angry? Are you worried? Are you stressed?
Do you need to be reacting the way you are?
How important is the issue you are stressed about?
Is this worth you being stressed over? Will it still be important this time next year?
What advice would you give to a friend if they were in your position?

Now take a moment and relax yourself.

P

Proceed

Now continue on with your day, incorporating what you have just learned about the emotions you were feeling.