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@thefutureyougurgaon on Instagram: "This Week’s Beginner vs. Intermediate Exercise Beginner: Quadruped Holds • Engage your core • Hands directly under shoulders, knees under hips • Maintain a strong “box” alignment • Avoid dropping the lower back Intermediate: Quadruped Holds with Hand Release • Engage your core • Hands under shoulders, knees under hips • Maintain a strong “box” alignment • Avoid dropping the lower back • Release one hand at a time with no (or minimal) pelvic shift or rotation #
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