YOGA SHRED: Full Diabloasana / Knees Down Diabloasana

Diabloasana will help build support for all of your arm balances and Plank Poses. It also works to activate the psoas. 

Hint: There are two versions of this arm and deep core-strengthening pose: knees up or knees down. Have a blanket handy if your knees will be on the floor. 

See also A Quick HIIT Yoga Home Practice to Get Strong and Empowered

For this pose, maintain a Plank position and don’t let your shoulders or low back sag. Pull up your navel, abdominal wall and front spine to keep a long line and protect your joints. With your hands planted firmly and your feet separated a few inches, begin to turn your heels from side to side. Rest whenever you need, and if your wrists tend to get sore, roll up your mat or put a foam wedge or blanket edge at the front of your mat under your palms. Elevate the heels of your hands with your prop and keep your fingertips on the floor. 

Continue Your Work With These Yoga Shred Videos:

• Yoga Shred: Waving Sun Salutes + Psoas Power Practice
• Yoga Shred: Go with the Flow + Power Up Your PsoasYoga
• Shred: A Sequence to Cool Down and Release Your Psoas
• Yoga Shred: Side Plank Curls to Prep for Arm Balances
• Yoga Shred: Fists of Fire Lunge

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Sadie Nardini is the founder of Core Strength Vinyasa Yoga, a real-world blend of anatomy, physics, biomechanics, and muscle meridian activation to give you more results and less strain from the time spent on your mat–for any and all styles of yoga!