Beginner

Program 27

Shoulder Poise

foundations & control · upper

50:0034 moves

Warm-up

5 moves

1
Lateral Rib Breathing
1:25
2
Dead Bug
6-8 each side
1:25
3
Neck Half-Circles
3-4 each direction
1:25
4
Arm Circles
6-8 each direction
1:25
5
Standing Roll-Down
3-5
1:25

Workout

24 moves

6
Straight Leg Lift
6-8 each side
1:50
7
The Hundred
100 beats (10 breath cycles)
1:45
8
Knee Open
6-8 each side
1:50
9
Knee Lift
6-8 each side
1:50
10
Double Leg Stretch
5-10
1:15
11
One Leg Circle
5 each direction, each leg
1:50
12
Static Abs
1:15
13
Chest Lift
8-10
1:15
14
Prone Leg Curl
8-10 each side
1:15
15
Cobra
5-8
1:15
16
Swimming
20-30 seconds (2-3 breath cycles)
1:15
17
Swan Preparation
5-8
1:15
18
Side Lift
6-8 each side
1:50
19
Side-Lying Static Abs
1:50
20
The Side Kick
6-10 each side
1:50
21
Side Leg Lift
8-10 each side
1:50
22
Plank Preparation
20-40 second holds
1:00
23
Bird Dog
6-8 each side
1:50
24
Bow and Arrow
5-6 each side
1:15
25
Spine Stretch
3-5
1:15
26
The Seal
6-8 rolls
1:15
27
Single Leg Bridge
5-6 each side
1:50
28
The Shoulder Bridge
3-5 kicks each side
1:15
29
Neutral Bridge
8-10
1:15

Cool-down

5 moves

30
Sphinx
1:15
31
Chest Opener
1:15
32
Saw Stretch
2-3 each side
1:15
33
Mermaid
2-3 each side
1:55
34
Child's Pose
1:10