Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Inhale, sweep arms overhead into Upward Salute, gently arching. Exhale, hinge forward into Standing Forward Fold, bending knees as needed. Inhale, halfway lift with a flat back, hands on shins or floor. Exhale, step back to Plank Pose, body straight. Lower to Chaturanga or knees-chest-chin, elbows close to ribs. Inhale into Upward-Facing Dog or Cobra, lifting chest. Exhale to Downward-Facing Dog, pressing heels down and lengthening spine. Inhale, step forward to halfway lift, then exhale to forward fold. Inhale, sweep arms up to Upward Salute, then exhale to Mountain Pose.
Actively engage your core muscles throughout the plank to stabilize your body and prevent lower back sagging, ensuring a straight line from head to heels. In both the Standing Forward Fold and halfway lift, focus on lengthening your spine by drawing your tailbone down and your chest forward, preventing rounding in the back. Consciously draw your shoulders away from your ears throughout the sequence to avoid tension in your neck and upper back, promoting a more open chest. Coordinate your breath with each movement, inhaling during expansive poses like Upward Salute and exhaling during forward folds to deepen the stretch and enhance relaxation. Ensure your wrists are aligned directly under your shoulders in Plank Pose and Downward-Facing Dog to protect your joints and maintain proper alignment.
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