Advanced

Supine (or seated tall), knees bent, hands resting on the side ribs.

• Inhale: breathe wide into the side ribs
• Exhale: knit the ribs down and draw the navel in

breathing muscle, deep belly muscles, between the ribs (diaphragm, transverse abdominis, intercostals)

breath awareness, core connection, relaxation and focus

• breathe wide into the ribs, not up into the shoulders
• feel the ribs fill your hands
• knit the front ribs down as you exhale

• Advanced: Add a light core engagement or hold on the exhale.
• Avoid: lifting the shoulders to breathe; puffing only the belly; forcing the breath.

Supine, knees bent, feet flat, arms out in a T, palms down.

• Inhale: return the knees to center
• Exhale: sway the knees to one side

side waist, low back, deep belly muscles (obliques, quadratus lumborum, erector spinae, transverse abdominis)

spinal rotation warm-up, low-back release, core control

• keep both shoulders grounded
• control the sway with the waist
• let the low back release as the knees drop

• Advanced: Lift the feet to tabletop for a bigger rotational challenge.
• Avoid: letting the shoulders peel up; flinging the knees with momentum; arching the low back.

Supine, legs in tabletop, arms reaching to the ceiling, low back gently imprinted.

• Inhale: lower the opposite arm and leg
• Exhale: return them to center

deep belly muscles, front abs, front of hips (transverse abdominis, rectus abdominis, iliopsoas)

core stability, limb dissociation, pelvic control

• keep the pelvis still as the limbs move
• reach the arm and leg long in opposite directions
• only lower as far as the back stays stable

• Advanced: Extend the leg fully straight and lower it closer to the floor.
• Avoid: the low back arching off the mat; moving the limbs too fast; holding the breath.

Sit tall, legs crossed or extended, arms out to the sides at shoulder height.

• Inhale: lengthen the spine
• Exhale: rotate gently to one side

side waist, spinal rotators (obliques, multifidus and rotatores)

rotational mobility, spinal warm-up, posture

• grow taller as you turn
• keep the hips square and grounded
• rotate from the waist, not the arms

• Advanced: Straight legs, deeper rotation, feet flexed.
• Avoid: the hips shifting with the twist; leading with the arms; collapsing the spine.

Stand or sit tall, shoulders relaxed, spine long.

• Inhale: prepare, chin to chest
• Exhale: roll the head slowly ear to ear

side of neck, top of shoulders (sternocleidomastoid, upper trapezius, levator scapulae, scalenes)

neck mobility, tension release, relaxation

• keep the arc low — never roll the head back
• move slowly and gently
• keep the shoulders relaxed and down

• Advanced: Add a gentle hand-assisted stretch at each side.
• Avoid: rolling the head all the way back; moving quickly or forcing the range; hunching the shoulders.

Stand tall (or sit tall), feet hip-width, arms relaxed by the sides.

• Inhale: raise and open the arms
• Exhale: lower the arms around

shoulders, upper back, chest (deltoids, trapezius, rotator cuff, pectorals)

shoulder mobility, chest opening, upper-body warm-up

• keep the shoulders down away from the ears
• circle slowly through the full range
• keep the ribs soft and the core gently engaged

• Advanced: Add a light resistance band or larger overhead circles.
• Avoid: shrugging the shoulders up; arching the low back; rushing the circles.

Supine, arms pressing down by the sides, legs straight to the ceiling.

• Inhale: lift the hips and legs slightly overhead
• Exhale: shoot the legs up and control the roll down

deep belly muscles, front abs, seat, back of thighs, low back, shoulders (rectus abdominis, transverse abdominis, gluteus maximus, hamstrings, erector spinae, deltoids)

advanced abdominal strength, spinal control, balance in inversion

• lift from the abdominals, not a swing
• keep the weight on the shoulders, never the neck
• reach the legs long as a single line

• Advanced: Higher vertical reach, slower descent, straight legs throughout.
• Avoid: using momentum; rolling onto the neck; bending the knees or dropping the legs.
• Skip if: neck or cervical issues; high blood pressure; glaucoma; osteoporosis; pregnancy.

Lie on your back, knees drawn into tabletop, arms long by your sides, palms down.

• Inhale: pump the arms briskly (×5)
• Exhale: pump the arms briskly (×5)

deep belly muscles, front abs, side waist, front of hips, front thighs, shoulders, front of neck (transverse abdominis, rectus abdominis, obliques, iliopsoas, quadriceps, anterior deltoid, deep neck flexors)

abdominal endurance, breath coordination, core warming and control

• draw the navel to the spine and keep it there
• pump from the shoulders, not the elbows
• keep the chest curl still — only the arms move

• Advanced: Lower the legs toward the mat for a longer lever and sharper pumps.
• Avoid: bouncing the head or straining the neck; arching the low back as the legs lower; holding the breath instead of pumping it.
• Skip if: neck or cervical issues (keep head down); acute low-back pain; osteoporosis (avoid loaded flexion); pregnancy after the first trimester.

Supine in a chest curl, both knees to the chest. The outside hand rests on the ankle, the inside hand on the knee of the bent leg.

• Exhale: switch legs (one change)
• Inhale: switch legs (next change)

deep belly muscles, front abs, side waist, front of hips, front thighs (transverse abdominis, rectus abdominis, obliques, iliopsoas, quadriceps)

abdominal endurance, coordination, pelvic stability

• navel to spine, torso perfectly still
• reach the extended leg long out of the hip
• switch cleanly, no yanking on the knee

• Advanced: Lower the extended leg toward the mat with a higher chest lift and crisp switches.
• Avoid: arching the low back; flaring the elbows and pulling the knee; letting the pelvis rock.
• Skip if: neck strain (keep head down); acute low-back pain; osteoporosis.

Supine, knees bent, feet flat hip-width, arms long by the sides.

• Inhale: open the knee out to the side
• Exhale: draw the knee back to center

outer hip and seat, deep belly muscles, inner thighs (gluteus medius and deep hip rotators, transverse abdominis, adductors)

hip mobility, pelvic stability, core control

• rotate from the hip, keep the pelvis square
• let the knee open only as far as the pelvis stays still
• keep the opposite hip grounded

• Advanced: Open from a tabletop leg with no foot support.
• This program: both sides
• Avoid: the pelvis rolling with the knee; opening past the point of control; the low back arching.

Supine in a chest curl, knees hugged to the chest, hands on the shins.

• Inhale: reach arms and legs long in opposite directions
• Exhale: circle the arms and draw the knees back in

deep belly muscles, front abs, side waist, front of hips, front thighs, shoulders (transverse abdominis, rectus abdominis, obliques, iliopsoas, quadriceps, deltoids)

abdominal strength, whole-body coordination, core stability under long levers

• keep the low back imprinted as the limbs extend
• reach long, then gather everything back to center
• hold the chest curl steady throughout

• Advanced: Lower the legs, reach longer, move slower.
• Avoid: arching the back as the limbs reach; losing the chest curl; holding the breath.
• Skip if: low-back pain; osteoporosis; neck strain (head down); late pregnancy.

Supine, one leg reaching to the ceiling, the other long on the mat, arms pressing down.

• Inhale: cross the leg over the body and sweep it down
• Exhale: circle the leg around and up to center

deep belly muscles, side waist, front of hips, front thighs, back of thighs, inner thighs (transverse abdominis, obliques, iliopsoas, quadriceps, hamstrings, adductors)

pelvic stability, hip mobility, abdominal anti-rotation control

• anchor the pelvis as if it were glued to the mat
• let the leg draw the circle while the torso stays still
• keep the circles smooth and even, not bouncy

• Advanced: Bottom leg long on the mat, larger circles, slower tempo.
• This program: both sides
• Avoid: letting the pelvis rock side to side; a bouncy, uncontrolled leg; shortening the circle on the crossing phase.
• Skip if: acute hip-flexor strain; unstable SI joint (keep circles small).

Supine, legs extended slightly apart, feet flexed, hands laced behind the head, elbows wide.

• Inhale: nod the chin and begin the curl
• Exhale: continue up and fold forward over the legs
• Inhale: sit tall and hinge at the top
• Exhale: roll down with control

deep belly muscles, front abs, front of hips, side waist, back of thighs, back muscles (transverse abdominis, rectus abdominis, iliopsoas, obliques, hamstrings, erector spinae (eccentric))

advanced abdominal strength, spinal articulation, hamstring flexibility

• the hands cradle the head — never pull on the neck
• lead every phase with the abdominals
• roll down one vertebra at a time

• Advanced: Elbows wide throughout, straight legs, slow descent, pause hinge at vertical.
• Avoid: pulling the head forward with the hands; using momentum; letting the feet lift off the mat.
• Skip if: neck pain; low-back or disc pain; osteoporosis; late pregnancy.

Lie on your back, knees bent, feet flat hip-width, arms long by the sides.

• Inhale: breathe wide into the ribs to prepare
• Exhale: draw the navel down and set the deep core

deep belly muscles, pelvic floor, side waist (transverse abdominis, pelvic floor, obliques)

deep core activation, pelvic and spinal awareness, breath control

• draw the navel gently to the spine
• keep the breath moving — don't grip
• feel the low back settle toward the mat

• Advanced: Add a small heel slide or arm float while keeping the core set.
• Avoid: holding the breath; over-gripping or bulging the belly; flattening the back too hard.

Supine, arms pressing down by the sides, both legs straight to the ceiling.

• Inhale: sweep the legs down and to one side
• Exhale: circle around the bottom and up to center

deep belly muscles, front abs, side waist, front of hips, inner thighs, seat (rectus abdominis, obliques, transverse abdominis, iliopsoas, adductors, gluteals)

abdominal and oblique control, pelvic stability, spinal control

• anchor the upper back and shoulders down
• control the circle with the abdominals, not a swing
• keep the two sides of the circle even

• Advanced: Larger circles, lower legs, add the hip-lift sweep overhead.
• Avoid: arching the low back; using momentum; drawing uneven or lopsided circles.
• Skip if: low-back pain; disc issues; neck (roll-over version); pregnancy.

Same supported shoulder position as the Scissors, body vertical, hands on the pelvis.

• Inhale: pedal through one cycle
• Exhale: pedal through the next cycle

deep belly muscles, front abs, front of hips, front thighs, back of thighs, shoulders (transverse abdominis, rectus abdominis, iliopsoas, quadriceps, hamstrings, deltoids and triceps)

core control in inversion, hip mobility and coordination, balance

• keep the hips lifted and stable
• move from the hips, not the low back
• make the pedals big and controlled

• Advanced: Bigger range, reach the bent knee far overhead, higher hips.
• Avoid: shifting weight onto the neck; wobbling the base; straining the low back.
• Skip if: neck issues; high blood pressure; glaucoma; pregnancy; shoulder injury.

Prone, both knees bent, reaching back to hold the ankles or tops of the feet, forehead near the mat.

• Inhale: rock forward as the chest lifts
• Exhale: rock back as the thighs lift

back muscles, seat, back of thighs, chest and hip flexors (stretch), shoulders (erector spinae, gluteus maximus, hamstrings, pectorals and iliopsoas (stretch), posterior deltoid)

back extension strength, front-body flexibility, dynamic control

• open the chest and lift the thighs
• press the feet into the hands to build the bow
• keep the neck long as you rock

• Advanced: Bigger rock, higher lift, sustained flow.
• Avoid: jamming the low back; straining the neck; forcing the grip or range.
• Skip if: low-back extension intolerance; spondylolisthesis; knee pain; shoulder restriction; pregnancy.

Prone, forehead on the hands, legs long and hip-width, pelvis heavy into the mat.

• Exhale: lengthen and lift the straight leg
• Inhale: lower the leg with control

seat, back of thighs, back muscles (gluteus maximus, hamstrings, erector spinae)

glute and hamstring strength, hip extension, pelvic stability

• lengthen the leg long before you lift
• keep both hip bones pressing into the mat
• lift from the seat, not the low back

• Advanced: Higher lift or hold at the top for several breaths.
• This program: both sides
• Avoid: arching the low back to gain height; rocking the pelvis; bending the knee.

Lie on one side in a straight line (or slightly forward of the hips), head on the bottom arm or in the hand, top hand on the mat in front, legs stacked, top leg at hip height.

• Inhale: sweep the leg forward with a double pulse
• Exhale: sweep the leg back behind

outer hip and seat, side waist, deep belly muscles, front of hips, back of thighs (gluteus medius and minimus, obliques, transverse abdominis, iliopsoas, hamstrings)

outer hip strength, pelvic and torso stability, hip mobility

• keep the torso still — only the leg moves
• lift up out of the bottom shoulder
• keep the waist quiet as the leg swings

• Advanced: Legs long in one line, hand behind the head, higher faster kicks with a still torso.
• This program: both sides
• Avoid: the torso rocking with the leg; arching the low back; hiking the hip.
• Skip if: acute hip or SI pain (keep the range modest).

Lie on one side in a straight line, head supported on the bottom arm, legs stacked, top hand on the mat in front.

• Inhale: breathe wide into the top ribs
• Exhale: draw the waist up and set the core

side waist, deep belly muscles (obliques and quadratus lumborum, transverse abdominis)

lateral core stability, torso alignment, breath control

• lift the bottom waist off the floor
• stack the shoulders and hips
• keep the neck long and the head supported

• Advanced: Float the top arm overhead while keeping the waist lifted.
• This program: both sides
• Avoid: collapsing into the bottom waist; rolling the top hip forward or back; holding the breath.

On hands and knees, hands under the shoulders, then walk the knees back so the body forms a long line from the head to the knees.

• Inhale: breathe wide, holding the line
• Exhale: draw the core in and hold

deep belly muscles, shoulders, upper back, chest (transverse and rectus abdominis, deltoids and serratus anterior, scapular stabilizers, pectorals)

core stability, shoulder strength, whole-body alignment

• make one straight line from head to knees
• press the floor away, broaden the upper back
• draw the navel up, don't let the hips sag

• Advanced: Lift the knees to a full plank from the toes.
• Avoid: sagging or piking the hips; collapsing between the shoulder blades; dropping the head.

Strong front plank (push-up position), body one line from head to heels, hands under the shoulders.

• Inhale: lift the straight leg toward the ceiling
• Exhale: lower the leg with control

deep belly muscles, seat, shoulders, upper back, back of thighs, calves (transverse and rectus abdominis, gluteus maximus, deltoids and serratus anterior, scapular stabilizers, hamstrings, gastrocnemius and soleus (stretch))

core and shoulder stability, glute strength, whole-body integration

• keep the hips level — no drop or pike
• hold the body in one long line
• lift from the glute, keep the plank quiet

• Advanced: Higher lift, add the ankle rock, longer holds, slower tempo.
• Avoid: sagging hips; shrugging the shoulders; the hip rotating open on the lift.
• Skip if: wrist pain; shoulder injury; acute low-back pain; pregnancy (modify).

Sit tall, legs straight and together in front, feet flexed, arms out to the sides at shoulder height (or crossed).

• Inhale: lengthen the spine and prepare
• Exhale: twist with a short-short double exhale into the pulses
• Inhale: return to center

side waist, deep belly muscles, spinal rotators, back muscles, chest (internal and external obliques, transverse abdominis, multifidus and rotatores, erector spinae, pectorals)

rotational strength, spinal mobility, posture and axial length

• grow taller as you turn
• twist from the waist with the hips anchored
• keep the legs still and even

• Advanced: Straight legs, feet flexed, deeper rotation, longer spine.
• This program: both sides
• Avoid: the hips shifting or one leg sliding forward; leading with the arms; shortening the spine as you twist.
• Skip if: acute disc or low-back pain; SI instability; osteoporosis (keep gentle).

Kneel, one hand on the mat under the shoulder, the opposite (top) leg straight out to the side at hip height, the other hand behind the head.

• Inhale: kick the top leg forward
• Exhale: sweep the leg back behind

outer hip and seat, side waist, deep belly muscles, front of hips, support shoulder (gluteus medius and minimus, obliques and quadratus lumborum, transverse abdominis, iliopsoas, deltoid and serratus anterior)

outer hip strength, lateral stability and balance, shoulder support strength

• keep the side body long and lifted
• don't collapse into the support shoulder
• keep the hips stacked — don't roll them

• Advanced: Higher and faster kicks, longer lever, longer balance, minimal support.
• This program: both sides
• Avoid: sinking into the support shoulder; the hips rotating open; the torso rocking with the kick.
• Skip if: wrist or shoulder pain; knee pain (pad the knee); SI instability.

Sit tall, legs straight and slightly wider than the hips, feet flexed, arms reaching forward at shoulder height.

• Inhale: sit tall and lengthen the spine
• Exhale: round forward and reach along the floor
• Inhale: restack the spine to tall

deep belly muscles, front abs, back of thighs, back muscles, side waist (transverse abdominis, rectus abdominis, hamstrings (lengthened), erector spinae, obliques)

spinal articulation, hamstring and back stretch, posture and breath control

• grow taller as you curl forward
• hollow the belly and stack up bone by bone
• reach forward and down, not just down

• Advanced: Straight legs, feet strongly flexed, maximum articulation.
• Avoid: collapsing the chest instead of articulating; rounding only the low back; tipping forward from the hips.
• Skip if: acute disc or low-back pain; osteoporosis (seated loaded flexion).

Sit tall, legs straight in front, one ankle crossed over the other, hands beside the hips.

• Exhale: roll back and take the legs overhead
• Inhale: switch the leg cross
• Exhale: roll up into the Teaser V
• Inhale: circle the arms behind
• Exhale: fold forward over the legs

deep belly muscles, front abs, front of hips, back of thighs, shoulders, back muscles (rectus abdominis, transverse abdominis, iliopsoas, hamstrings and adductors, posterior deltoid and rhomboids, erector spinae)

advanced control and flow, abdominal strength, balance and coordination

• make the transitions seamless
• control everything from your center
• no momentum — flow, don't fling

• Advanced: Full flow, straight legs, slow control, held Teaser balance.
• Avoid: rolling onto the neck; losing the balance point in the Teaser; rushing the transitions.
• Skip if: neck conditions; low-back or disc pain; osteoporosis; pregnancy.

Sit near the front of the mat, knees to chest, hands on shins or ankles, heels near the seat, chin tucked, balanced behind the sit bones in a C-curve.

• Inhale: roll back to the shoulder blades
• Exhale: roll up and balance behind the sit bones

deep belly muscles, front abs, front of hips, inner thighs, back muscles (transverse abdominis, rectus abdominis, iliopsoas, adductors, erector spinae (eccentric))

abdominal control, balance, spinal mobility and massage

• stay round like a ball from tail to head
• use the belly to stop the roll, not the feet
• keep the chin gently tucked

• Advanced: Hold the ankles, keep heels tight, roll slowly and balance longer at the top.
• Avoid: rolling onto the neck; flinging back with momentum; losing the C-curve and flattening the back.
• Skip if: neck pathology; osteoporosis; hard surface without padding; pregnancy.

Sit with the legs straight in front, hands on the mat behind (fingers toward the hips or out), chest open.

• Inhale: kick the straight leg up toward the ceiling
• Exhale: lower the leg with control

seat, back of thighs, deep belly muscles, back of shoulders, chest, front thighs (gluteus maximus, hamstrings, transverse abdominis, posterior deltoid and triceps, pectorals (stretch), quadriceps)

posterior chain strength, shoulder stability, hip extension control

• keep the hips high and level
• keep the chest open and broad
• don't sink down into the shoulders

• Advanced: Higher kicks, longer hold, slower tempo, point and flex variations.
• Avoid: dropping the hips; collapsing the chest; straining the wrists.
• Skip if: wrist pain; shoulder impingement; neck extension intolerance.

Stand tall at the back of the mat, feet together, arms overhead or by the sides.

• Exhale: roll down through the spine
• Inhale: walk the hands out to plank
• Inhale: bend the elbows and lower
• Exhale: press up
• Exhale: roll up to standing

chest, back of arms, shoulders, deep belly muscles, upper back, back of thighs (stretch) (pectoralis major, triceps brachii, anterior deltoid, transverse and rectus abdominis, serratus anterior, hamstrings (stretch))

upper-body strength, spinal articulation, core and plank stability

• keep the body one line in the plank
• brush the elbows against the ribs
• articulate the roll down and up bone by bone

• Advanced: Full plank push-ups, narrow elbows, slower tempo, add a leg lift in the plank.
• Avoid: sagging hips in the plank; flaring the elbows; a jerky, un-articulated roll.
• Skip if: wrist, shoulder or elbow injury; acute low-back pain (roll-down); late pregnancy (modify plank).

Supine, knees bent, feet flat hip-width, arms long by the sides.

• Exhale: lift the hips into the bridge
• Inhale: extend one leg, keeping hips level
• Exhale: replace the foot

seat, back of thighs, deep belly muscles, front thighs (gluteus maximus, hamstrings, transverse abdominis, quadriceps)

single-leg glute strength, pelvic stability, hip control

• keep the hips dead level as the leg lifts
• drive through the standing foot
• extend the free leg long out of the hip

• Advanced: Lower and lift the extended leg or hold longer.
• This program: both sides
• Avoid: the hip on the free-leg side dropping; arching the low back; shifting weight into the neck or shoulders.

Supine, knees bent (or in tabletop), arms out in a T, palms up.

• Inhale: lengthen at center
• Exhale: lower the knees to one side

side waist, low back, chest (stretch) (obliques, quadratus lumborum, erector spinae, pectorals (stretch))

spinal release, waist and chest stretch, down-regulation

• keep both shoulders grounded
• let the knees be heavy toward the floor
• turn the gaze away for a fuller twist

• Advanced: Extend the top leg long or draw the knees higher for more rotation.
• Avoid: letting the top shoulder lift; forcing the knees down; holding tension in the neck.

Prone, forearms on the mat with elbows under the shoulders, legs long.

• Inhale: lengthen and lift the chest
• Exhale: soften and settle into the extension

front of belly (stretch), front of hips (stretch), chest (stretch), back muscles (rectus abdominis (stretch), iliopsoas (stretch), pectorals (stretch), erector spinae)

gentle back extension, front-body opening, posture reset

• draw the chest forward and up, not just up
• keep the shoulders down away from the ears
• keep the low back long and comfortable

• Advanced: Draw the elbows closer for a higher extension.
• Avoid: crunching or pinching the low back; shrugging the shoulders; throwing the head back.
• Skip if: low-back extension intolerance; pregnancy (prone).

Sit tall, legs crossed or extended, one hand on the opposite knee, the other behind the hip.

• Inhale: lengthen the spine tall
• Exhale: rotate gently and hold

side waist, spinal rotators, back muscles (obliques, spinal rotators, erector spinae)

rotational stretch, spinal mobility, recovery

• grow taller before you twist
• use the hands to support, not force, the twist
• keep the hips grounded and square

• Advanced: Deepen the rotation and hold longer.
• This program: both sides
• Avoid: cranking the twist with the arms; collapsing or shortening the spine; the hips lifting or shifting.

Sit or stand tall, clasp the hands behind the back.

• Inhale: lift the chest and open across the collarbones
• Exhale: soften and settle into the opening

chest, front of shoulders, front of arms (pectoralis major and minor, anterior deltoid, biceps)

chest and shoulder opening, posture, counteracting rounding

• draw the shoulder blades together and down
• keep the ribs from flaring
• lift the chest, not the chin

• Advanced: Lift the clasped hands higher away from the back.
• Avoid: flaring the ribs and arching the low back; shrugging the shoulders up; cranking the neck back.
• Skip if: shoulder impingement (keep gentle).

Kneel and sit the hips back toward the heels, knees together or apart, arms reaching long in front.

• Inhale: breathe into the back body
• Exhale: soften and settle deeper

back muscles, sides of the back, seat (erector spinae (stretch), latissimus dorsi (stretch), gluteals (stretch))

back and hip release, down-regulation, breath and calm

• let the hips sink toward the heels
• breathe wide into the back of the ribs
• let the forehead and shoulders be heavy

• Advanced: Walk the hands to one side for a deeper lateral stretch.
• Avoid: forcing the hips down if the knees complain; holding tension in the shoulders; shallow chest breathing.
• Skip if: acute knee injury; late pregnancy (widen the knees).

Supine, knees bent, feet flat, arms open by the sides, eyes closed.

• Inhale: breathe in slowly (×4)
• Exhale: breathe out slowly and release (×6)

breathing muscle, whole body (release) (diaphragm, full-body relaxation (parasympathetic))

nervous-system down-regulation, recovery, breath and calm

• soften the jaw, shoulders and low back
• let the exhale be longer than the inhale
• let the mat fully support you

• Advanced: Extend the exhale further to deepen the relaxation.
• Avoid: forcing or over-controlling the breath; holding tension in the shoulders or jaw; rushing to finish.

Supine (or seated tall), knees bent, hands resting on the side ribs.

• Inhale: breathe wide into the side ribs
• Exhale: knit the ribs down and draw the navel in

breathing muscle, deep belly muscles, between the ribs (diaphragm, transverse abdominis, intercostals)

breath awareness, core connection, relaxation and focus

• breathe wide into the ribs, not up into the shoulders
• feel the ribs fill your hands
• knit the front ribs down as you exhale

• Advanced: Add a light core engagement or hold on the exhale.
• Avoid: lifting the shoulders to breathe; puffing only the belly; forcing the breath.

Supine, knees bent, feet flat, arms out in a T, palms down.

• Inhale: return the knees to center
• Exhale: sway the knees to one side

side waist, low back, deep belly muscles (obliques, quadratus lumborum, erector spinae, transverse abdominis)

spinal rotation warm-up, low-back release, core control

• keep both shoulders grounded
• control the sway with the waist
• let the low back release as the knees drop

• Advanced: Lift the feet to tabletop for a bigger rotational challenge.
• Avoid: letting the shoulders peel up; flinging the knees with momentum; arching the low back.

Supine, legs in tabletop, arms reaching to the ceiling, low back gently imprinted.

• Inhale: lower the opposite arm and leg
• Exhale: return them to center

deep belly muscles, front abs, front of hips (transverse abdominis, rectus abdominis, iliopsoas)

core stability, limb dissociation, pelvic control

• keep the pelvis still as the limbs move
• reach the arm and leg long in opposite directions
• only lower as far as the back stays stable

• Advanced: Extend the leg fully straight and lower it closer to the floor.
• Avoid: the low back arching off the mat; moving the limbs too fast; holding the breath.

Sit tall, legs crossed or extended, arms out to the sides at shoulder height.

• Inhale: lengthen the spine
• Exhale: rotate gently to one side

side waist, spinal rotators (obliques, multifidus and rotatores)

rotational mobility, spinal warm-up, posture

• grow taller as you turn
• keep the hips square and grounded
• rotate from the waist, not the arms

• Advanced: Straight legs, deeper rotation, feet flexed.
• Avoid: the hips shifting with the twist; leading with the arms; collapsing the spine.

Stand or sit tall, shoulders relaxed, spine long.

• Inhale: prepare, chin to chest
• Exhale: roll the head slowly ear to ear

side of neck, top of shoulders (sternocleidomastoid, upper trapezius, levator scapulae, scalenes)

neck mobility, tension release, relaxation

• keep the arc low — never roll the head back
• move slowly and gently
• keep the shoulders relaxed and down

• Advanced: Add a gentle hand-assisted stretch at each side.
• Avoid: rolling the head all the way back; moving quickly or forcing the range; hunching the shoulders.

Stand tall (or sit tall), feet hip-width, arms relaxed by the sides.

• Inhale: raise and open the arms
• Exhale: lower the arms around

shoulders, upper back, chest (deltoids, trapezius, rotator cuff, pectorals)

shoulder mobility, chest opening, upper-body warm-up

• keep the shoulders down away from the ears
• circle slowly through the full range
• keep the ribs soft and the core gently engaged

• Advanced: Add a light resistance band or larger overhead circles.
• Avoid: shrugging the shoulders up; arching the low back; rushing the circles.

Lie on your back, knees drawn into tabletop, arms long by your sides, palms down.

• Inhale: pump the arms briskly (×5)
• Exhale: pump the arms briskly (×5)

deep belly muscles, front abs, side waist, front of hips, front thighs, shoulders, front of neck (transverse abdominis, rectus abdominis, obliques, iliopsoas, quadriceps, anterior deltoid, deep neck flexors)

abdominal endurance, breath coordination, core warming and control

• draw the navel to the spine and keep it there
• pump from the shoulders, not the elbows
• keep the chest curl still — only the arms move

• Advanced: Lower the legs toward the mat for a longer lever and sharper pumps.
• Avoid: bouncing the head or straining the neck; arching the low back as the legs lower; holding the breath instead of pumping it.
• Skip if: neck or cervical issues (keep head down); acute low-back pain; osteoporosis (avoid loaded flexion); pregnancy after the first trimester.

Supine in a chest curl, both knees to the chest. The outside hand rests on the ankle, the inside hand on the knee of the bent leg.

• Exhale: switch legs (one change)
• Inhale: switch legs (next change)

deep belly muscles, front abs, side waist, front of hips, front thighs (transverse abdominis, rectus abdominis, obliques, iliopsoas, quadriceps)

abdominal endurance, coordination, pelvic stability

• navel to spine, torso perfectly still
• reach the extended leg long out of the hip
• switch cleanly, no yanking on the knee

• Advanced: Lower the extended leg toward the mat with a higher chest lift and crisp switches.
• Avoid: arching the low back; flaring the elbows and pulling the knee; letting the pelvis rock.
• Skip if: neck strain (keep head down); acute low-back pain; osteoporosis.

Supine, knees bent, feet flat hip-width, arms long by the sides.

• Inhale: open the knee out to the side
• Exhale: draw the knee back to center

outer hip and seat, deep belly muscles, inner thighs (gluteus medius and deep hip rotators, transverse abdominis, adductors)

hip mobility, pelvic stability, core control

• rotate from the hip, keep the pelvis square
• let the knee open only as far as the pelvis stays still
• keep the opposite hip grounded

• Advanced: Open from a tabletop leg with no foot support.
• This program: both sides
• Avoid: the pelvis rolling with the knee; opening past the point of control; the low back arching.

Supine, one leg extended long on the mat, the other bent with the foot flat (or both legs long).

• Inhale: prepare and lengthen the leg
• Exhale: lift the straight leg up
• Inhale: lower the leg with control

front of hips, front thighs, deep belly muscles, back of thighs (iliopsoas, quadriceps, transverse abdominis, hamstrings (lengthening))

hip-flexor and core control, pelvic stability, hamstring flexibility

• keep the pelvis still as the leg moves
• reach the leg long out of the hip
• lower with control — don't drop

• Advanced: Keep both legs long on the mat and lower the working leg closer to the floor.
• This program: both sides
• Avoid: the pelvis tipping; the low back arching on the lower phase; bending the knee to cheat the range.

Supine, one leg reaching to the ceiling, the other long on the mat, arms pressing down.

• Inhale: cross the leg over the body and sweep it down
• Exhale: circle the leg around and up to center

deep belly muscles, side waist, front of hips, front thighs, back of thighs, inner thighs (transverse abdominis, obliques, iliopsoas, quadriceps, hamstrings, adductors)

pelvic stability, hip mobility, abdominal anti-rotation control

• anchor the pelvis as if it were glued to the mat
• let the leg draw the circle while the torso stays still
• keep the circles smooth and even, not bouncy

• Advanced: Bottom leg long on the mat, larger circles, slower tempo.
• This program: both sides
• Avoid: letting the pelvis rock side to side; a bouncy, uncontrolled leg; shortening the circle on the crossing phase.
• Skip if: acute hip-flexor strain; unstable SI joint (keep circles small).

Supine, arms pressing down by the sides, both legs straight to the ceiling.

• Inhale: sweep the legs down and to one side
• Exhale: circle around the bottom and up to center

deep belly muscles, front abs, side waist, front of hips, inner thighs, seat (rectus abdominis, obliques, transverse abdominis, iliopsoas, adductors, gluteals)

abdominal and oblique control, pelvic stability, spinal control

• anchor the upper back and shoulders down
• control the circle with the abdominals, not a swing
• keep the two sides of the circle even

• Advanced: Larger circles, lower legs, add the hip-lift sweep overhead.
• Avoid: arching the low back; using momentum; drawing uneven or lopsided circles.
• Skip if: low-back pain; disc issues; neck (roll-over version); pregnancy.

Same supported shoulder position as the Scissors, body vertical, hands on the pelvis.

• Inhale: pedal through one cycle
• Exhale: pedal through the next cycle

deep belly muscles, front abs, front of hips, front thighs, back of thighs, shoulders (transverse abdominis, rectus abdominis, iliopsoas, quadriceps, hamstrings, deltoids and triceps)

core control in inversion, hip mobility and coordination, balance

• keep the hips lifted and stable
• move from the hips, not the low back
• make the pedals big and controlled

• Advanced: Bigger range, reach the bent knee far overhead, higher hips.
• Avoid: shifting weight onto the neck; wobbling the base; straining the low back.
• Skip if: neck issues; high blood pressure; glaucoma; pregnancy; shoulder injury.

Prone, forehead on the hands, legs long, pelvis heavy into the mat.

• Exhale: curl the heel toward the seat
• Inhale: lower the foot with control

back of thighs, seat (hamstrings, gluteus maximus)

hamstring strength, knee-flexion control, pelvic stability

• keep the front of the hips pressing down
• curl smoothly, don't kick
• keep the thighs on the mat

• Advanced: Add a light ankle weight or a slow tempo hold at the top.
• Avoid: lifting the thigh off the mat; arching the low back; kicking with momentum.

Prone, both knees bent, reaching back to hold the ankles or tops of the feet, forehead near the mat.

• Inhale: rock forward as the chest lifts
• Exhale: rock back as the thighs lift

back muscles, seat, back of thighs, chest and hip flexors (stretch), shoulders (erector spinae, gluteus maximus, hamstrings, pectorals and iliopsoas (stretch), posterior deltoid)

back extension strength, front-body flexibility, dynamic control

• open the chest and lift the thighs
• press the feet into the hands to build the bow
• keep the neck long as you rock

• Advanced: Bigger rock, higher lift, sustained flow.
• Avoid: jamming the low back; straining the neck; forcing the grip or range.
• Skip if: low-back extension intolerance; spondylolisthesis; knee pain; shoulder restriction; pregnancy.

Prone, forehead on the hands, legs long and hip-width, pelvis heavy into the mat.

• Exhale: lengthen and lift the straight leg
• Inhale: lower the leg with control

seat, back of thighs, back muscles (gluteus maximus, hamstrings, erector spinae)

glute and hamstring strength, hip extension, pelvic stability

• lengthen the leg long before you lift
• keep both hip bones pressing into the mat
• lift from the seat, not the low back

• Advanced: Higher lift or hold at the top for several breaths.
• This program: both sides
• Avoid: arching the low back to gain height; rocking the pelvis; bending the knee.

Prone, propped on the forearms with elbows under the shoulders, chest lifted, legs long, thighs together.

• Inhale: prepare and hold the chest lift
• Exhale: double-kick the heel toward the seat

back of thighs, seat, back muscles, front thighs (stretch), upper back (hamstrings, gluteus maximus, erector spinae, quadriceps (stretch), scapular stabilizers)

hamstring strength, back extension endurance, quad and hip-flexor stretch

• keep the chest open and lifted
• press the thighs into the mat
• don't let the low back sink as you kick

• Advanced: Higher chest lift up on the hands, crisper double pulse.
• This program: both sides
• Avoid: collapsing between the shoulder blades; compressing the low back; rocking the hips with each kick.
• Skip if: low-back extension intolerance; knee pain; pregnancy (prone).

Prone, forehead on the hands, legs long and hip-width, pelvis heavy into the mat.

• Inhale: prepare
• Exhale: squeeze the glutes and hold
• Inhale: release

seat, deep belly muscles (gluteus maximus, transverse abdominis)

glute activation, hip extension awareness, low-back protection

• squeeze the seat, not the low back
• keep the pelvis heavy and quiet
• hold the squeeze without holding the breath

• Advanced: Add a small heel lift as you squeeze.
• Avoid: arching or gripping the low back; clenching the whole body; holding the breath.

Side-lying in a straight line, legs stacked, head supported, top hand on the mat in front.

• Exhale: lift the top leg up
• Inhale: lower the leg with control

outer hip and seat, side waist (gluteus medius and minimus, obliques)

outer hip strength, lateral stability, pelvic control

• keep the torso and pelvis still
• lead with the heel, hip pointing forward
• lift only as high as the waist stays long

• Advanced: Add pulses at the top or lower the leg slowly under tempo.
• This program: both sides
• Avoid: rolling the top hip back; hiking the hip toward the ribs; collapsing into the bottom waist.

Lie on one side in a straight line (or slightly forward of the hips), head on the bottom arm or in the hand, top hand on the mat in front, legs stacked, top leg at hip height.

• Inhale: sweep the leg forward with a double pulse
• Exhale: sweep the leg back behind

outer hip and seat, side waist, deep belly muscles, front of hips, back of thighs (gluteus medius and minimus, obliques, transverse abdominis, iliopsoas, hamstrings)

outer hip strength, pelvic and torso stability, hip mobility

• keep the torso still — only the leg moves
• lift up out of the bottom shoulder
• keep the waist quiet as the leg swings

• Advanced: Legs long in one line, hand behind the head, higher faster kicks with a still torso.
• This program: both sides
• Avoid: the torso rocking with the leg; arching the low back; hiking the hip.
• Skip if: acute hip or SI pain (keep the range modest).

Lie on one side in a straight line, head supported on the bottom arm, legs stacked, top hand on the mat in front.

• Inhale: breathe wide into the top ribs
• Exhale: draw the waist up and set the core

side waist, deep belly muscles (obliques and quadratus lumborum, transverse abdominis)

lateral core stability, torso alignment, breath control

• lift the bottom waist off the floor
• stack the shoulders and hips
• keep the neck long and the head supported

• Advanced: Float the top arm overhead while keeping the waist lifted.
• This program: both sides
• Avoid: collapsing into the bottom waist; rolling the top hip forward or back; holding the breath.

On hands and knees, hands under the shoulders, then walk the knees back so the body forms a long line from the head to the knees.

• Inhale: breathe wide, holding the line
• Exhale: draw the core in and hold

deep belly muscles, shoulders, upper back, chest (transverse and rectus abdominis, deltoids and serratus anterior, scapular stabilizers, pectorals)

core stability, shoulder strength, whole-body alignment

• make one straight line from head to knees
• press the floor away, broaden the upper back
• draw the navel up, don't let the hips sag

• Advanced: Lift the knees to a full plank from the toes.
• Avoid: sagging or piking the hips; collapsing between the shoulder blades; dropping the head.

Sit tall, legs straight and together in front, feet flexed, arms out to the sides at shoulder height (or crossed).

• Inhale: lengthen the spine and prepare
• Exhale: twist with a short-short double exhale into the pulses
• Inhale: return to center

side waist, deep belly muscles, spinal rotators, back muscles, chest (internal and external obliques, transverse abdominis, multifidus and rotatores, erector spinae, pectorals)

rotational strength, spinal mobility, posture and axial length

• grow taller as you turn
• twist from the waist with the hips anchored
• keep the legs still and even

• Advanced: Straight legs, feet flexed, deeper rotation, longer spine.
• This program: both sides
• Avoid: the hips shifting or one leg sliding forward; leading with the arms; shortening the spine as you twist.
• Skip if: acute disc or low-back pain; SI instability; osteoporosis (keep gentle).

Kneel, one hand on the mat under the shoulder, the opposite (top) leg straight out to the side at hip height, the other hand behind the head.

• Inhale: kick the top leg forward
• Exhale: sweep the leg back behind

outer hip and seat, side waist, deep belly muscles, front of hips, support shoulder (gluteus medius and minimus, obliques and quadratus lumborum, transverse abdominis, iliopsoas, deltoid and serratus anterior)

outer hip strength, lateral stability and balance, shoulder support strength

• keep the side body long and lifted
• don't collapse into the support shoulder
• keep the hips stacked — don't roll them

• Advanced: Higher and faster kicks, longer lever, longer balance, minimal support.
• This program: both sides
• Avoid: sinking into the support shoulder; the hips rotating open; the torso rocking with the kick.
• Skip if: wrist or shoulder pain; knee pain (pad the knee); SI instability.

Sit tall, legs straight and slightly wider than the hips, feet flexed, arms reaching forward at shoulder height.

• Inhale: sit tall and lengthen the spine
• Exhale: round forward and reach along the floor
• Inhale: restack the spine to tall

deep belly muscles, front abs, back of thighs, back muscles, side waist (transverse abdominis, rectus abdominis, hamstrings (lengthened), erector spinae, obliques)

spinal articulation, hamstring and back stretch, posture and breath control

• grow taller as you curl forward
• hollow the belly and stack up bone by bone
• reach forward and down, not just down

• Advanced: Straight legs, feet strongly flexed, maximum articulation.
• Avoid: collapsing the chest instead of articulating; rounding only the low back; tipping forward from the hips.
• Skip if: acute disc or low-back pain; osteoporosis (seated loaded flexion).

Sit near the front of the mat, knees to chest, hands on shins or ankles, heels near the seat, chin tucked, balanced behind the sit bones in a C-curve.

• Inhale: roll back to the shoulder blades
• Exhale: roll up and balance behind the sit bones

deep belly muscles, front abs, front of hips, inner thighs, back muscles (transverse abdominis, rectus abdominis, iliopsoas, adductors, erector spinae (eccentric))

abdominal control, balance, spinal mobility and massage

• stay round like a ball from tail to head
• use the belly to stop the roll, not the feet
• keep the chin gently tucked

• Advanced: Hold the ankles, keep heels tight, roll slowly and balance longer at the top.
• Avoid: rolling onto the neck; flinging back with momentum; losing the C-curve and flattening the back.
• Skip if: neck pathology; osteoporosis; hard surface without padding; pregnancy.

Sit with the legs straight in front, hands on the mat behind (fingers toward the hips or out), chest open.

• Inhale: kick the straight leg up toward the ceiling
• Exhale: lower the leg with control

seat, back of thighs, deep belly muscles, back of shoulders, chest, front thighs (gluteus maximus, hamstrings, transverse abdominis, posterior deltoid and triceps, pectorals (stretch), quadriceps)

posterior chain strength, shoulder stability, hip extension control

• keep the hips high and level
• keep the chest open and broad
• don't sink down into the shoulders

• Advanced: Higher kicks, longer hold, slower tempo, point and flex variations.
• Avoid: dropping the hips; collapsing the chest; straining the wrists.
• Skip if: wrist pain; shoulder impingement; neck extension intolerance.

Supine, knees bent, feet flat hip-width, arms long by the sides.

• Exhale: press the feet down and lift the hips
• Inhale: hold the bridge
• Exhale: lower the hips with control

seat, back of thighs, deep belly muscles (gluteus maximus, hamstrings, transverse abdominis)

glute and hamstring strength, hip extension, pelvic stability

• drive through the whole foot
• make one line from shoulders to knees
• keep the pelvis level and ribs soft

• Advanced: Add a marching knee lift or longer holds.
• Avoid: over-arching the low back at the top; letting the knees splay in or out; pushing the hips too high into the back.

Supine, knees bent, feet flat hip-width, arms by the sides (classically the hands support the pelvis once it is lifted).

• Exhale: peel the hips up into the bridge
• Inhale: extend the working leg up
• Exhale: kick the leg down and lift it back up

seat, back of thighs, deep belly muscles, low back, front thighs (gluteus maximus, hamstrings, transverse abdominis, erector spinae, quadriceps)

glute and hamstring strength, pelvic stability, hip extension control

• keep the hips level as the leg lifts
• drive the lift from the glutes and hamstrings
• keep the pelvis high — don't let it drop

• Advanced: Higher hips, straighter kicking leg, slower kicks.
• Avoid: hips dropping when the leg lifts; arching the low back; gripping or craning the neck.
• Skip if: neck issues; acute low-back pain; wrist or shoulder issues (hand support).

Supine, knees bent, feet flat hip-width, arms long by the sides.

• Exhale: lift the hips into the bridge
• Inhale: extend one leg, keeping hips level
• Exhale: replace the foot

seat, back of thighs, deep belly muscles, front thighs (gluteus maximus, hamstrings, transverse abdominis, quadriceps)

single-leg glute strength, pelvic stability, hip control

• keep the hips dead level as the leg lifts
• drive through the standing foot
• extend the free leg long out of the hip

• Advanced: Lower and lift the extended leg or hold longer.
• This program: both sides
• Avoid: the hip on the free-leg side dropping; arching the low back; shifting weight into the neck or shoulders.

Supine, knees bent (or in tabletop), arms out in a T, palms up.

• Inhale: lengthen at center
• Exhale: lower the knees to one side

side waist, low back, chest (stretch) (obliques, quadratus lumborum, erector spinae, pectorals (stretch))

spinal release, waist and chest stretch, down-regulation

• keep both shoulders grounded
• let the knees be heavy toward the floor
• turn the gaze away for a fuller twist

• Advanced: Extend the top leg long or draw the knees higher for more rotation.
• Avoid: letting the top shoulder lift; forcing the knees down; holding tension in the neck.

Prone, forearms on the mat with elbows under the shoulders, legs long.

• Inhale: lengthen and lift the chest
• Exhale: soften and settle into the extension

front of belly (stretch), front of hips (stretch), chest (stretch), back muscles (rectus abdominis (stretch), iliopsoas (stretch), pectorals (stretch), erector spinae)

gentle back extension, front-body opening, posture reset

• draw the chest forward and up, not just up
• keep the shoulders down away from the ears
• keep the low back long and comfortable

• Advanced: Draw the elbows closer for a higher extension.
• Avoid: crunching or pinching the low back; shrugging the shoulders; throwing the head back.
• Skip if: low-back extension intolerance; pregnancy (prone).

Sit tall, legs crossed or extended, one hand on the opposite knee, the other behind the hip.

• Inhale: lengthen the spine tall
• Exhale: rotate gently and hold

side waist, spinal rotators, back muscles (obliques, spinal rotators, erector spinae)

rotational stretch, spinal mobility, recovery

• grow taller before you twist
• use the hands to support, not force, the twist
• keep the hips grounded and square

• Advanced: Deepen the rotation and hold longer.
• This program: both sides
• Avoid: cranking the twist with the arms; collapsing or shortening the spine; the hips lifting or shifting.

Sit or stand tall, clasp the hands behind the back.

• Inhale: lift the chest and open across the collarbones
• Exhale: soften and settle into the opening

chest, front of shoulders, front of arms (pectoralis major and minor, anterior deltoid, biceps)

chest and shoulder opening, posture, counteracting rounding

• draw the shoulder blades together and down
• keep the ribs from flaring
• lift the chest, not the chin

• Advanced: Lift the clasped hands higher away from the back.
• Avoid: flaring the ribs and arching the low back; shrugging the shoulders up; cranking the neck back.
• Skip if: shoulder impingement (keep gentle).

Kneel and sit the hips back toward the heels, knees together or apart, arms reaching long in front.

• Inhale: breathe into the back body
• Exhale: soften and settle deeper

back muscles, sides of the back, seat (erector spinae (stretch), latissimus dorsi (stretch), gluteals (stretch))

back and hip release, down-regulation, breath and calm

• let the hips sink toward the heels
• breathe wide into the back of the ribs
• let the forehead and shoulders be heavy

• Advanced: Walk the hands to one side for a deeper lateral stretch.
• Avoid: forcing the hips down if the knees complain; holding tension in the shoulders; shallow chest breathing.
• Skip if: acute knee injury; late pregnancy (widen the knees).

Supine, knees bent, feet flat, arms open by the sides, eyes closed.

• Inhale: breathe in slowly (×4)
• Exhale: breathe out slowly and release (×6)

breathing muscle, whole body (release) (diaphragm, full-body relaxation (parasympathetic))

nervous-system down-regulation, recovery, breath and calm

• soften the jaw, shoulders and low back
• let the exhale be longer than the inhale
• let the mat fully support you

• Advanced: Extend the exhale further to deepen the relaxation.
• Avoid: forcing or over-controlling the breath; holding tension in the shoulders or jaw; rushing to finish.

Supine (or seated tall), knees bent, hands resting on the side ribs.

• Inhale: breathe wide into the side ribs
• Exhale: knit the ribs down and draw the navel in

breathing muscle, deep belly muscles, between the ribs (diaphragm, transverse abdominis, intercostals)

breath awareness, core connection, relaxation and focus

• breathe wide into the ribs, not up into the shoulders
• feel the ribs fill your hands
• knit the front ribs down as you exhale

• Advanced: Add a light core engagement or hold on the exhale.
• Avoid: lifting the shoulders to breathe; puffing only the belly; forcing the breath.

Supine, knees bent, feet flat, arms out in a T, palms down.

• Inhale: return the knees to center
• Exhale: sway the knees to one side

side waist, low back, deep belly muscles (obliques, quadratus lumborum, erector spinae, transverse abdominis)

spinal rotation warm-up, low-back release, core control

• keep both shoulders grounded
• control the sway with the waist
• let the low back release as the knees drop

• Advanced: Lift the feet to tabletop for a bigger rotational challenge.
• Avoid: letting the shoulders peel up; flinging the knees with momentum; arching the low back.

Supine, legs in tabletop, arms reaching to the ceiling, low back gently imprinted.

• Inhale: lower the opposite arm and leg
• Exhale: return them to center

deep belly muscles, front abs, front of hips (transverse abdominis, rectus abdominis, iliopsoas)

core stability, limb dissociation, pelvic control

• keep the pelvis still as the limbs move
• reach the arm and leg long in opposite directions
• only lower as far as the back stays stable

• Advanced: Extend the leg fully straight and lower it closer to the floor.
• Avoid: the low back arching off the mat; moving the limbs too fast; holding the breath.

Sit tall, legs crossed or extended, arms out to the sides at shoulder height.

• Inhale: lengthen the spine
• Exhale: rotate gently to one side

side waist, spinal rotators (obliques, multifidus and rotatores)

rotational mobility, spinal warm-up, posture

• grow taller as you turn
• keep the hips square and grounded
• rotate from the waist, not the arms

• Advanced: Straight legs, deeper rotation, feet flexed.
• Avoid: the hips shifting with the twist; leading with the arms; collapsing the spine.

Stand or sit tall, shoulders relaxed, spine long.

• Inhale: prepare, chin to chest
• Exhale: roll the head slowly ear to ear

side of neck, top of shoulders (sternocleidomastoid, upper trapezius, levator scapulae, scalenes)

neck mobility, tension release, relaxation

• keep the arc low — never roll the head back
• move slowly and gently
• keep the shoulders relaxed and down

• Advanced: Add a gentle hand-assisted stretch at each side.
• Avoid: rolling the head all the way back; moving quickly or forcing the range; hunching the shoulders.

Stand tall (or sit tall), feet hip-width, arms relaxed by the sides.

• Inhale: raise and open the arms
• Exhale: lower the arms around

shoulders, upper back, chest (deltoids, trapezius, rotator cuff, pectorals)

shoulder mobility, chest opening, upper-body warm-up

• keep the shoulders down away from the ears
• circle slowly through the full range
• keep the ribs soft and the core gently engaged

• Advanced: Add a light resistance band or larger overhead circles.
• Avoid: shrugging the shoulders up; arching the low back; rushing the circles.

Supine, arms pressing down by the sides, legs straight to the ceiling.

• Inhale: lift the hips and legs slightly overhead
• Exhale: shoot the legs up and control the roll down

deep belly muscles, front abs, seat, back of thighs, low back, shoulders (rectus abdominis, transverse abdominis, gluteus maximus, hamstrings, erector spinae, deltoids)

advanced abdominal strength, spinal control, balance in inversion

• lift from the abdominals, not a swing
• keep the weight on the shoulders, never the neck
• reach the legs long as a single line

• Advanced: Higher vertical reach, slower descent, straight legs throughout.
• Avoid: using momentum; rolling onto the neck; bending the knees or dropping the legs.
• Skip if: neck or cervical issues; high blood pressure; glaucoma; osteoporosis; pregnancy.

Lie on your back, knees drawn into tabletop, arms long by your sides, palms down.

• Inhale: pump the arms briskly (×5)
• Exhale: pump the arms briskly (×5)

deep belly muscles, front abs, side waist, front of hips, front thighs, shoulders, front of neck (transverse abdominis, rectus abdominis, obliques, iliopsoas, quadriceps, anterior deltoid, deep neck flexors)

abdominal endurance, breath coordination, core warming and control

• draw the navel to the spine and keep it there
• pump from the shoulders, not the elbows
• keep the chest curl still — only the arms move

• Advanced: Lower the legs toward the mat for a longer lever and sharper pumps.
• Avoid: bouncing the head or straining the neck; arching the low back as the legs lower; holding the breath instead of pumping it.
• Skip if: neck or cervical issues (keep head down); acute low-back pain; osteoporosis (avoid loaded flexion); pregnancy after the first trimester.

Supine in a chest curl, both knees to the chest. The outside hand rests on the ankle, the inside hand on the knee of the bent leg.

• Exhale: switch legs (one change)
• Inhale: switch legs (next change)

deep belly muscles, front abs, side waist, front of hips, front thighs (transverse abdominis, rectus abdominis, obliques, iliopsoas, quadriceps)

abdominal endurance, coordination, pelvic stability

• navel to spine, torso perfectly still
• reach the extended leg long out of the hip
• switch cleanly, no yanking on the knee

• Advanced: Lower the extended leg toward the mat with a higher chest lift and crisp switches.
• Avoid: arching the low back; flaring the elbows and pulling the knee; letting the pelvis rock.
• Skip if: neck strain (keep head down); acute low-back pain; osteoporosis.

Supine, knees bent, feet flat hip-width, arms long by the sides.

• Inhale: open the knee out to the side
• Exhale: draw the knee back to center

outer hip and seat, deep belly muscles, inner thighs (gluteus medius and deep hip rotators, transverse abdominis, adductors)

hip mobility, pelvic stability, core control

• rotate from the hip, keep the pelvis square
• let the knee open only as far as the pelvis stays still
• keep the opposite hip grounded

• Advanced: Open from a tabletop leg with no foot support.
• This program: both sides
• Avoid: the pelvis rolling with the knee; opening past the point of control; the low back arching.

Supine in a chest curl, knees hugged to the chest, hands on the shins.

• Inhale: reach arms and legs long in opposite directions
• Exhale: circle the arms and draw the knees back in

deep belly muscles, front abs, side waist, front of hips, front thighs, shoulders (transverse abdominis, rectus abdominis, obliques, iliopsoas, quadriceps, deltoids)

abdominal strength, whole-body coordination, core stability under long levers

• keep the low back imprinted as the limbs extend
• reach long, then gather everything back to center
• hold the chest curl steady throughout

• Advanced: Lower the legs, reach longer, move slower.
• Avoid: arching the back as the limbs reach; losing the chest curl; holding the breath.
• Skip if: low-back pain; osteoporosis; neck strain (head down); late pregnancy.

Supine, one leg reaching to the ceiling, the other long on the mat, arms pressing down.

• Inhale: cross the leg over the body and sweep it down
• Exhale: circle the leg around and up to center

deep belly muscles, side waist, front of hips, front thighs, back of thighs, inner thighs (transverse abdominis, obliques, iliopsoas, quadriceps, hamstrings, adductors)

pelvic stability, hip mobility, abdominal anti-rotation control

• anchor the pelvis as if it were glued to the mat
• let the leg draw the circle while the torso stays still
• keep the circles smooth and even, not bouncy

• Advanced: Bottom leg long on the mat, larger circles, slower tempo.
• This program: both sides
• Avoid: letting the pelvis rock side to side; a bouncy, uncontrolled leg; shortening the circle on the crossing phase.
• Skip if: acute hip-flexor strain; unstable SI joint (keep circles small).

Supine, legs extended slightly apart, feet flexed, hands laced behind the head, elbows wide.

• Inhale: nod the chin and begin the curl
• Exhale: continue up and fold forward over the legs
• Inhale: sit tall and hinge at the top
• Exhale: roll down with control

deep belly muscles, front abs, front of hips, side waist, back of thighs, back muscles (transverse abdominis, rectus abdominis, iliopsoas, obliques, hamstrings, erector spinae (eccentric))

advanced abdominal strength, spinal articulation, hamstring flexibility

• the hands cradle the head — never pull on the neck
• lead every phase with the abdominals
• roll down one vertebra at a time

• Advanced: Elbows wide throughout, straight legs, slow descent, pause hinge at vertical.
• Avoid: pulling the head forward with the hands; using momentum; letting the feet lift off the mat.
• Skip if: neck pain; low-back or disc pain; osteoporosis; late pregnancy.

Supine, arms pressing down by the sides, both legs straight to the ceiling.

• Inhale: sweep the legs down and to one side
• Exhale: circle around the bottom and up to center

deep belly muscles, front abs, side waist, front of hips, inner thighs, seat (rectus abdominis, obliques, transverse abdominis, iliopsoas, adductors, gluteals)

abdominal and oblique control, pelvic stability, spinal control

• anchor the upper back and shoulders down
• control the circle with the abdominals, not a swing
• keep the two sides of the circle even

• Advanced: Larger circles, lower legs, add the hip-lift sweep overhead.
• Avoid: arching the low back; using momentum; drawing uneven or lopsided circles.
• Skip if: low-back pain; disc issues; neck (roll-over version); pregnancy.

Same supported shoulder position as the Scissors, body vertical, hands on the pelvis.

• Inhale: pedal through one cycle
• Exhale: pedal through the next cycle

deep belly muscles, front abs, front of hips, front thighs, back of thighs, shoulders (transverse abdominis, rectus abdominis, iliopsoas, quadriceps, hamstrings, deltoids and triceps)

core control in inversion, hip mobility and coordination, balance

• keep the hips lifted and stable
• move from the hips, not the low back
• make the pedals big and controlled

• Advanced: Bigger range, reach the bent knee far overhead, higher hips.
• Avoid: shifting weight onto the neck; wobbling the base; straining the low back.
• Skip if: neck issues; high blood pressure; glaucoma; pregnancy; shoulder injury.

Prone, both knees bent, reaching back to hold the ankles or tops of the feet, forehead near the mat.

• Inhale: rock forward as the chest lifts
• Exhale: rock back as the thighs lift

back muscles, seat, back of thighs, chest and hip flexors (stretch), shoulders (erector spinae, gluteus maximus, hamstrings, pectorals and iliopsoas (stretch), posterior deltoid)

back extension strength, front-body flexibility, dynamic control

• open the chest and lift the thighs
• press the feet into the hands to build the bow
• keep the neck long as you rock

• Advanced: Bigger rock, higher lift, sustained flow.
• Avoid: jamming the low back; straining the neck; forcing the grip or range.
• Skip if: low-back extension intolerance; spondylolisthesis; knee pain; shoulder restriction; pregnancy.

Prone, forehead on the hands, legs long and hip-width, pelvis heavy into the mat.

• Exhale: lengthen and lift the straight leg
• Inhale: lower the leg with control

seat, back of thighs, back muscles (gluteus maximus, hamstrings, erector spinae)

glute and hamstring strength, hip extension, pelvic stability

• lengthen the leg long before you lift
• keep both hip bones pressing into the mat
• lift from the seat, not the low back

• Advanced: Higher lift or hold at the top for several breaths.
• This program: both sides
• Avoid: arching the low back to gain height; rocking the pelvis; bending the knee.

Prone, hands under the shoulders, elbows in, legs long, forehead near the mat.

• Inhale: lengthen and lift the chest
• Exhale: lower with control

back muscles, upper back, chest (stretch), front of belly (stretch) (erector spinae, rhomboids and lower trapezius, pectorals (stretch), rectus abdominis (stretch))

back extension strength, chest and front-body opening, posture

• lengthen forward and up, don't crunch back
• keep the shoulders down away from the ears
• keep a little weight in the hands — legs stay grounded

• Advanced: Higher extension with lighter hands.
• Avoid: dumping into the low back; shrugging the shoulders; throwing the head back.
• Skip if: low-back extension intolerance; pregnancy (prone).

Prone, hands under the shoulders or forearms down, legs long, forehead resting near the mat.

• Inhale: lengthen and lift the chest
• Exhale: lower with control

upper back, back muscles, back of shoulders, seat (lower and middle trapezius, erector spinae, rhomboids and posterior deltoid, gluteus maximus)

back extension strength, scapular stability, posture

• lengthen forward before you lift
• slide the shoulder blades down the back
• keep the glutes gently engaged and the neck long

• Advanced: Press up onto the hands for a fuller extension.
• Avoid: crunching or dumping into the low back; shrugging the shoulders to the ears; leading with the chin.
• Skip if: low-back extension intolerance; pregnancy (prone).

Lie on one side in a straight line (or slightly forward of the hips), head on the bottom arm or in the hand, top hand on the mat in front, legs stacked, top leg at hip height.

• Inhale: sweep the leg forward with a double pulse
• Exhale: sweep the leg back behind

outer hip and seat, side waist, deep belly muscles, front of hips, back of thighs (gluteus medius and minimus, obliques, transverse abdominis, iliopsoas, hamstrings)

outer hip strength, pelvic and torso stability, hip mobility

• keep the torso still — only the leg moves
• lift up out of the bottom shoulder
• keep the waist quiet as the leg swings

• Advanced: Legs long in one line, hand behind the head, higher faster kicks with a still torso.
• This program: both sides
• Avoid: the torso rocking with the leg; arching the low back; hiking the hip.
• Skip if: acute hip or SI pain (keep the range modest).

Lie on one side in a straight line, head supported on the bottom arm, legs stacked, top hand on the mat in front.

• Inhale: breathe wide into the top ribs
• Exhale: draw the waist up and set the core

side waist, deep belly muscles (obliques and quadratus lumborum, transverse abdominis)

lateral core stability, torso alignment, breath control

• lift the bottom waist off the floor
• stack the shoulders and hips
• keep the neck long and the head supported

• Advanced: Float the top arm overhead while keeping the waist lifted.
• This program: both sides
• Avoid: collapsing into the bottom waist; rolling the top hip forward or back; holding the breath.

On hands and knees, hands under the shoulders, then walk the knees back so the body forms a long line from the head to the knees.

• Inhale: breathe wide, holding the line
• Exhale: draw the core in and hold

deep belly muscles, shoulders, upper back, chest (transverse and rectus abdominis, deltoids and serratus anterior, scapular stabilizers, pectorals)

core stability, shoulder strength, whole-body alignment

• make one straight line from head to knees
• press the floor away, broaden the upper back
• draw the navel up, don't let the hips sag

• Advanced: Lift the knees to a full plank from the toes.
• Avoid: sagging or piking the hips; collapsing between the shoulder blades; dropping the head.

Strong front plank (push-up position), body one line from head to heels, hands under the shoulders.

• Inhale: lift the straight leg toward the ceiling
• Exhale: lower the leg with control

deep belly muscles, seat, shoulders, upper back, back of thighs, calves (transverse and rectus abdominis, gluteus maximus, deltoids and serratus anterior, scapular stabilizers, hamstrings, gastrocnemius and soleus (stretch))

core and shoulder stability, glute strength, whole-body integration

• keep the hips level — no drop or pike
• hold the body in one long line
• lift from the glute, keep the plank quiet

• Advanced: Higher lift, add the ankle rock, longer holds, slower tempo.
• Avoid: sagging hips; shrugging the shoulders; the hip rotating open on the lift.
• Skip if: wrist pain; shoulder injury; acute low-back pain; pregnancy (modify).

Sit tall, legs straight and together in front, feet flexed, arms out to the sides at shoulder height (or crossed).

• Inhale: lengthen the spine and prepare
• Exhale: twist with a short-short double exhale into the pulses
• Inhale: return to center

side waist, deep belly muscles, spinal rotators, back muscles, chest (internal and external obliques, transverse abdominis, multifidus and rotatores, erector spinae, pectorals)

rotational strength, spinal mobility, posture and axial length

• grow taller as you turn
• twist from the waist with the hips anchored
• keep the legs still and even

• Advanced: Straight legs, feet flexed, deeper rotation, longer spine.
• This program: both sides
• Avoid: the hips shifting or one leg sliding forward; leading with the arms; shortening the spine as you twist.
• Skip if: acute disc or low-back pain; SI instability; osteoporosis (keep gentle).

Sit tall, legs extended in front (or crossed), arms reaching forward at shoulder height.

• Inhale: lengthen and prepare
• Exhale: rotate and draw the elbow back like a bow
• Inhale: extend the arm and return to center

side waist, upper back, back of shoulders, chest (obliques, rhomboids and middle trapezius, posterior deltoid, pectorals (stretch))

spinal rotation, upper-back and shoulder strength, posture

• grow taller as you rotate
• draw the elbow back, squeezing the shoulder blade
• keep the hips square and grounded

• Advanced: Straight legs, deeper rotation, add a light resistance band.
• Avoid: leading with the arm instead of the waist; shrugging the shoulder; the hips shifting with the twist.

Kneel, one hand on the mat under the shoulder, the opposite (top) leg straight out to the side at hip height, the other hand behind the head.

• Inhale: kick the top leg forward
• Exhale: sweep the leg back behind

outer hip and seat, side waist, deep belly muscles, front of hips, support shoulder (gluteus medius and minimus, obliques and quadratus lumborum, transverse abdominis, iliopsoas, deltoid and serratus anterior)

outer hip strength, lateral stability and balance, shoulder support strength

• keep the side body long and lifted
• don't collapse into the support shoulder
• keep the hips stacked — don't roll them

• Advanced: Higher and faster kicks, longer lever, longer balance, minimal support.
• This program: both sides
• Avoid: sinking into the support shoulder; the hips rotating open; the torso rocking with the kick.
• Skip if: wrist or shoulder pain; knee pain (pad the knee); SI instability.

Sit tall, legs straight and slightly wider than the hips, feet flexed, arms reaching forward at shoulder height.

• Inhale: sit tall and lengthen the spine
• Exhale: round forward and reach along the floor
• Inhale: restack the spine to tall

deep belly muscles, front abs, back of thighs, back muscles, side waist (transverse abdominis, rectus abdominis, hamstrings (lengthened), erector spinae, obliques)

spinal articulation, hamstring and back stretch, posture and breath control

• grow taller as you curl forward
• hollow the belly and stack up bone by bone
• reach forward and down, not just down

• Advanced: Straight legs, feet strongly flexed, maximum articulation.
• Avoid: collapsing the chest instead of articulating; rounding only the low back; tipping forward from the hips.
• Skip if: acute disc or low-back pain; osteoporosis (seated loaded flexion).

Sit near the front of the mat, knees to chest, hands on shins or ankles, heels near the seat, chin tucked, balanced behind the sit bones in a C-curve.

• Inhale: roll back to the shoulder blades
• Exhale: roll up and balance behind the sit bones

deep belly muscles, front abs, front of hips, inner thighs, back muscles (transverse abdominis, rectus abdominis, iliopsoas, adductors, erector spinae (eccentric))

abdominal control, balance, spinal mobility and massage

• stay round like a ball from tail to head
• use the belly to stop the roll, not the feet
• keep the chin gently tucked

• Advanced: Hold the ankles, keep heels tight, roll slowly and balance longer at the top.
• Avoid: rolling onto the neck; flinging back with momentum; losing the C-curve and flattening the back.
• Skip if: neck pathology; osteoporosis; hard surface without padding; pregnancy.

Sit with the legs straight in front, hands on the mat behind (fingers toward the hips or out), chest open.

• Inhale: kick the straight leg up toward the ceiling
• Exhale: lower the leg with control

seat, back of thighs, deep belly muscles, back of shoulders, chest, front thighs (gluteus maximus, hamstrings, transverse abdominis, posterior deltoid and triceps, pectorals (stretch), quadriceps)

posterior chain strength, shoulder stability, hip extension control

• keep the hips high and level
• keep the chest open and broad
• don't sink down into the shoulders

• Advanced: Higher kicks, longer hold, slower tempo, point and flex variations.
• Avoid: dropping the hips; collapsing the chest; straining the wrists.
• Skip if: wrist pain; shoulder impingement; neck extension intolerance.

Stand tall at the back of the mat, feet together, arms overhead or by the sides.

• Exhale: roll down through the spine
• Inhale: walk the hands out to plank
• Inhale: bend the elbows and lower
• Exhale: press up
• Exhale: roll up to standing

chest, back of arms, shoulders, deep belly muscles, upper back, back of thighs (stretch) (pectoralis major, triceps brachii, anterior deltoid, transverse and rectus abdominis, serratus anterior, hamstrings (stretch))

upper-body strength, spinal articulation, core and plank stability

• keep the body one line in the plank
• brush the elbows against the ribs
• articulate the roll down and up bone by bone

• Advanced: Full plank push-ups, narrow elbows, slower tempo, add a leg lift in the plank.
• Avoid: sagging hips in the plank; flaring the elbows; a jerky, un-articulated roll.
• Skip if: wrist, shoulder or elbow injury; acute low-back pain (roll-down); late pregnancy (modify plank).

Supine, knees bent (or in tabletop), arms out in a T, palms up.

• Inhale: lengthen at center
• Exhale: lower the knees to one side

side waist, low back, chest (stretch) (obliques, quadratus lumborum, erector spinae, pectorals (stretch))

spinal release, waist and chest stretch, down-regulation

• keep both shoulders grounded
• let the knees be heavy toward the floor
• turn the gaze away for a fuller twist

• Advanced: Extend the top leg long or draw the knees higher for more rotation.
• Avoid: letting the top shoulder lift; forcing the knees down; holding tension in the neck.

Supine, one leg extended to the ceiling holding behind the thigh or calf (or with a strap), the other leg bent or long.

• Inhale: prepare and lengthen
• Exhale: draw the leg gently closer to deepen

back of thighs, calves (hamstrings, gastrocnemius)

hamstring flexibility, calf stretch, recovery

• keep the pelvis grounded
• don't lock the knee hard
• let the exhale ease you deeper

• Advanced: Straighten the leg fully and flex the foot.
• This program: both sides
• Avoid: yanking the leg and locking the knee; lifting the hips off the mat; holding the breath.
• Skip if: acute hamstring strain.

Sit tall, legs crossed or extended, one hand on the opposite knee, the other behind the hip.

• Inhale: lengthen the spine tall
• Exhale: rotate gently and hold

side waist, spinal rotators, back muscles (obliques, spinal rotators, erector spinae)

rotational stretch, spinal mobility, recovery

• grow taller before you twist
• use the hands to support, not force, the twist
• keep the hips grounded and square

• Advanced: Deepen the rotation and hold longer.
• This program: both sides
• Avoid: cranking the twist with the arms; collapsing or shortening the spine; the hips lifting or shifting.

Sit or stand tall, clasp the hands behind the back.

• Inhale: lift the chest and open across the collarbones
• Exhale: soften and settle into the opening

chest, front of shoulders, front of arms (pectoralis major and minor, anterior deltoid, biceps)

chest and shoulder opening, posture, counteracting rounding

• draw the shoulder blades together and down
• keep the ribs from flaring
• lift the chest, not the chin

• Advanced: Lift the clasped hands higher away from the back.
• Avoid: flaring the ribs and arching the low back; shrugging the shoulders up; cranking the neck back.
• Skip if: shoulder impingement (keep gentle).

Kneel and sit the hips back toward the heels, knees together or apart, arms reaching long in front.

• Inhale: breathe into the back body
• Exhale: soften and settle deeper

back muscles, sides of the back, seat (erector spinae (stretch), latissimus dorsi (stretch), gluteals (stretch))

back and hip release, down-regulation, breath and calm

• let the hips sink toward the heels
• breathe wide into the back of the ribs
• let the forehead and shoulders be heavy

• Advanced: Walk the hands to one side for a deeper lateral stretch.
• Avoid: forcing the hips down if the knees complain; holding tension in the shoulders; shallow chest breathing.
• Skip if: acute knee injury; late pregnancy (widen the knees).

Supine, knees bent, feet flat, arms open by the sides, eyes closed.

• Inhale: breathe in slowly (×4)
• Exhale: breathe out slowly and release (×6)

breathing muscle, whole body (release) (diaphragm, full-body relaxation (parasympathetic))

nervous-system down-regulation, recovery, breath and calm

• soften the jaw, shoulders and low back
• let the exhale be longer than the inhale
• let the mat fully support you

• Advanced: Extend the exhale further to deepen the relaxation.
• Avoid: forcing or over-controlling the breath; holding tension in the shoulders or jaw; rushing to finish.

Supine (or seated tall), knees bent, hands resting on the side ribs.

• Inhale: breathe wide into the side ribs
• Exhale: knit the ribs down and draw the navel in

breathing muscle, deep belly muscles, between the ribs (diaphragm, transverse abdominis, intercostals)

breath awareness, core connection, relaxation and focus

• breathe wide into the ribs, not up into the shoulders
• feel the ribs fill your hands
• knit the front ribs down as you exhale

• Advanced: Add a light core engagement or hold on the exhale.
• Avoid: lifting the shoulders to breathe; puffing only the belly; forcing the breath.

Supine, knees bent, feet flat, arms out in a T, palms down.

• Inhale: return the knees to center
• Exhale: sway the knees to one side

side waist, low back, deep belly muscles (obliques, quadratus lumborum, erector spinae, transverse abdominis)

spinal rotation warm-up, low-back release, core control

• keep both shoulders grounded
• control the sway with the waist
• let the low back release as the knees drop

• Advanced: Lift the feet to tabletop for a bigger rotational challenge.
• Avoid: letting the shoulders peel up; flinging the knees with momentum; arching the low back.

Supine, legs in tabletop, arms reaching to the ceiling, low back gently imprinted.

• Inhale: lower the opposite arm and leg
• Exhale: return them to center

deep belly muscles, front abs, front of hips (transverse abdominis, rectus abdominis, iliopsoas)

core stability, limb dissociation, pelvic control

• keep the pelvis still as the limbs move
• reach the arm and leg long in opposite directions
• only lower as far as the back stays stable

• Advanced: Extend the leg fully straight and lower it closer to the floor.
• Avoid: the low back arching off the mat; moving the limbs too fast; holding the breath.

Sit tall, legs crossed or extended, arms out to the sides at shoulder height.

• Inhale: lengthen the spine
• Exhale: rotate gently to one side

side waist, spinal rotators (obliques, multifidus and rotatores)

rotational mobility, spinal warm-up, posture

• grow taller as you turn
• keep the hips square and grounded
• rotate from the waist, not the arms

• Advanced: Straight legs, deeper rotation, feet flexed.
• Avoid: the hips shifting with the twist; leading with the arms; collapsing the spine.

Stand or sit tall, shoulders relaxed, spine long.

• Inhale: prepare, chin to chest
• Exhale: roll the head slowly ear to ear

side of neck, top of shoulders (sternocleidomastoid, upper trapezius, levator scapulae, scalenes)

neck mobility, tension release, relaxation

• keep the arc low — never roll the head back
• move slowly and gently
• keep the shoulders relaxed and down

• Advanced: Add a gentle hand-assisted stretch at each side.
• Avoid: rolling the head all the way back; moving quickly or forcing the range; hunching the shoulders.

Stand tall (or sit tall), feet hip-width, arms relaxed by the sides.

• Inhale: raise and open the arms
• Exhale: lower the arms around

shoulders, upper back, chest (deltoids, trapezius, rotator cuff, pectorals)

shoulder mobility, chest opening, upper-body warm-up

• keep the shoulders down away from the ears
• circle slowly through the full range
• keep the ribs soft and the core gently engaged

• Advanced: Add a light resistance band or larger overhead circles.
• Avoid: shrugging the shoulders up; arching the low back; rushing the circles.

Supine, arms pressing down by the sides, legs straight to the ceiling.

• Inhale: lift the hips and legs slightly overhead
• Exhale: shoot the legs up and control the roll down

deep belly muscles, front abs, seat, back of thighs, low back, shoulders (rectus abdominis, transverse abdominis, gluteus maximus, hamstrings, erector spinae, deltoids)

advanced abdominal strength, spinal control, balance in inversion

• lift from the abdominals, not a swing
• keep the weight on the shoulders, never the neck
• reach the legs long as a single line

• Advanced: Higher vertical reach, slower descent, straight legs throughout.
• Avoid: using momentum; rolling onto the neck; bending the knees or dropping the legs.
• Skip if: neck or cervical issues; high blood pressure; glaucoma; osteoporosis; pregnancy.

Lie on your back, knees drawn into tabletop, arms long by your sides, palms down.

• Inhale: pump the arms briskly (×5)
• Exhale: pump the arms briskly (×5)

deep belly muscles, front abs, side waist, front of hips, front thighs, shoulders, front of neck (transverse abdominis, rectus abdominis, obliques, iliopsoas, quadriceps, anterior deltoid, deep neck flexors)

abdominal endurance, breath coordination, core warming and control

• draw the navel to the spine and keep it there
• pump from the shoulders, not the elbows
• keep the chest curl still — only the arms move

• Advanced: Lower the legs toward the mat for a longer lever and sharper pumps.
• Avoid: bouncing the head or straining the neck; arching the low back as the legs lower; holding the breath instead of pumping it.
• Skip if: neck or cervical issues (keep head down); acute low-back pain; osteoporosis (avoid loaded flexion); pregnancy after the first trimester.

Supine in a chest curl, both knees to the chest. The outside hand rests on the ankle, the inside hand on the knee of the bent leg.

• Exhale: switch legs (one change)
• Inhale: switch legs (next change)

deep belly muscles, front abs, side waist, front of hips, front thighs (transverse abdominis, rectus abdominis, obliques, iliopsoas, quadriceps)

abdominal endurance, coordination, pelvic stability

• navel to spine, torso perfectly still
• reach the extended leg long out of the hip
• switch cleanly, no yanking on the knee

• Advanced: Lower the extended leg toward the mat with a higher chest lift and crisp switches.
• Avoid: arching the low back; flaring the elbows and pulling the knee; letting the pelvis rock.
• Skip if: neck strain (keep head down); acute low-back pain; osteoporosis.

Supine, knees bent, feet flat hip-width, arms long by the sides.

• Inhale: open the knee out to the side
• Exhale: draw the knee back to center

outer hip and seat, deep belly muscles, inner thighs (gluteus medius and deep hip rotators, transverse abdominis, adductors)

hip mobility, pelvic stability, core control

• rotate from the hip, keep the pelvis square
• let the knee open only as far as the pelvis stays still
• keep the opposite hip grounded

• Advanced: Open from a tabletop leg with no foot support.
• This program: both sides
• Avoid: the pelvis rolling with the knee; opening past the point of control; the low back arching.

Supine in a chest curl, knees hugged to the chest, hands on the shins.

• Inhale: reach arms and legs long in opposite directions
• Exhale: circle the arms and draw the knees back in

deep belly muscles, front abs, side waist, front of hips, front thighs, shoulders (transverse abdominis, rectus abdominis, obliques, iliopsoas, quadriceps, deltoids)

abdominal strength, whole-body coordination, core stability under long levers

• keep the low back imprinted as the limbs extend
• reach long, then gather everything back to center
• hold the chest curl steady throughout

• Advanced: Lower the legs, reach longer, move slower.
• Avoid: arching the back as the limbs reach; losing the chest curl; holding the breath.
• Skip if: low-back pain; osteoporosis; neck strain (head down); late pregnancy.

Supine, one leg reaching to the ceiling, the other long on the mat, arms pressing down.

• Inhale: cross the leg over the body and sweep it down
• Exhale: circle the leg around and up to center

deep belly muscles, side waist, front of hips, front thighs, back of thighs, inner thighs (transverse abdominis, obliques, iliopsoas, quadriceps, hamstrings, adductors)

pelvic stability, hip mobility, abdominal anti-rotation control

• anchor the pelvis as if it were glued to the mat
• let the leg draw the circle while the torso stays still
• keep the circles smooth and even, not bouncy

• Advanced: Bottom leg long on the mat, larger circles, slower tempo.
• This program: both sides
• Avoid: letting the pelvis rock side to side; a bouncy, uncontrolled leg; shortening the circle on the crossing phase.
• Skip if: acute hip-flexor strain; unstable SI joint (keep circles small).

Supine, arms pressing down by the sides, both legs straight to the ceiling.

• Inhale: sweep the legs down and to one side
• Exhale: circle around the bottom and up to center

deep belly muscles, front abs, side waist, front of hips, inner thighs, seat (rectus abdominis, obliques, transverse abdominis, iliopsoas, adductors, gluteals)

abdominal and oblique control, pelvic stability, spinal control

• anchor the upper back and shoulders down
• control the circle with the abdominals, not a swing
• keep the two sides of the circle even

• Advanced: Larger circles, lower legs, add the hip-lift sweep overhead.
• Avoid: arching the low back; using momentum; drawing uneven or lopsided circles.
• Skip if: low-back pain; disc issues; neck (roll-over version); pregnancy.

Same supported shoulder position as the Scissors, body vertical, hands on the pelvis.

• Inhale: pedal through one cycle
• Exhale: pedal through the next cycle

deep belly muscles, front abs, front of hips, front thighs, back of thighs, shoulders (transverse abdominis, rectus abdominis, iliopsoas, quadriceps, hamstrings, deltoids and triceps)

core control in inversion, hip mobility and coordination, balance

• keep the hips lifted and stable
• move from the hips, not the low back
• make the pedals big and controlled

• Advanced: Bigger range, reach the bent knee far overhead, higher hips.
• Avoid: shifting weight onto the neck; wobbling the base; straining the low back.
• Skip if: neck issues; high blood pressure; glaucoma; pregnancy; shoulder injury.

Prone, hands under the shoulders, legs long and together, elbows drawn in.

• Inhale: lift and extend the chest (or rock forward)
• Exhale: lower with control (or rock back)

back muscles, seat, back of thighs, upper back, chest (erector spinae, gluteus maximus, hamstrings, rhomboids and lower trapezius, pectorals (stretch))

back extension strength, spinal mobility, front-body opening

• lengthen and lift — don't crunch the low back
• keep the glutes engaged and the neck long
• reach the crown of the head forward and up

• Advanced: Higher extension, release into the rocking dive.
• Avoid: dumping into the lumbar spine; shrugging the shoulders; forcing the range too high.
• Skip if: low-back pain or stenosis; spondylolisthesis; pregnancy (prone); shoulder injury.

Prone, arms reaching overhead, legs long, body lengthened with a gentle abdominal lift off the mat.

• Inhale: flutter opposite arm and leg (×5)
• Exhale: flutter opposite arm and leg (×5)

back muscles, seat, back of thighs, upper back, deep belly muscles (erector spinae, gluteus maximus, hamstrings, posterior deltoid and lower trapezius, transverse abdominis)

back extension endurance, full-body coordination, spinal stability

• lengthen out of the crown and the toes
• keep the glutes engaged and the neck long
• stay lifted and stable — flutter, don't thrash

• Advanced: Higher lift, faster flutter, longer duration, bigger reach.
• Avoid: crunching the low back; dropping the chest; straining the neck.
• Skip if: low-back extension intolerance; spondylolisthesis; pregnancy (prone).

Prone, both knees bent, reaching back to hold the ankles or tops of the feet, forehead near the mat.

• Inhale: rock forward as the chest lifts
• Exhale: rock back as the thighs lift

back muscles, seat, back of thighs, chest and hip flexors (stretch), shoulders (erector spinae, gluteus maximus, hamstrings, pectorals and iliopsoas (stretch), posterior deltoid)

back extension strength, front-body flexibility, dynamic control

• open the chest and lift the thighs
• press the feet into the hands to build the bow
• keep the neck long as you rock

• Advanced: Bigger rock, higher lift, sustained flow.
• Avoid: jamming the low back; straining the neck; forcing the grip or range.
• Skip if: low-back extension intolerance; spondylolisthesis; knee pain; shoulder restriction; pregnancy.

Prone, forehead on the hands, legs long and hip-width, pelvis heavy into the mat.

• Exhale: lengthen and lift the straight leg
• Inhale: lower the leg with control

seat, back of thighs, back muscles (gluteus maximus, hamstrings, erector spinae)

glute and hamstring strength, hip extension, pelvic stability

• lengthen the leg long before you lift
• keep both hip bones pressing into the mat
• lift from the seat, not the low back

• Advanced: Higher lift or hold at the top for several breaths.
• This program: both sides
• Avoid: arching the low back to gain height; rocking the pelvis; bending the knee.

Prone, head turned to one side, hands clasped behind the back on the low back or seat, elbows down.

• Exhale: triple-kick both heels to the seat
• Inhale: extend the legs and lift the chest, reaching arms back

back of thighs, back muscles, seat, upper back and shoulders, chest (hamstrings, erector spinae, gluteus maximus, rhomboids and posterior deltoid, pectorals (stretch))

hamstring and back strength, spinal extension, shoulder and chest opening

• lengthen out of the low back into the extension
• reach the knuckles toward the heels
• keep the neck long as the chest lifts

• Advanced: Higher lift, fuller arm reach, stronger kick.
• Avoid: jamming the lumbar spine; straining the neck; losing the hand clasp.
• Skip if: low-back extension intolerance; shoulder restriction; pregnancy (prone).

Lie on one side in a straight line (or slightly forward of the hips), head on the bottom arm or in the hand, top hand on the mat in front, legs stacked, top leg at hip height.

• Inhale: sweep the leg forward with a double pulse
• Exhale: sweep the leg back behind

outer hip and seat, side waist, deep belly muscles, front of hips, back of thighs (gluteus medius and minimus, obliques, transverse abdominis, iliopsoas, hamstrings)

outer hip strength, pelvic and torso stability, hip mobility

• keep the torso still — only the leg moves
• lift up out of the bottom shoulder
• keep the waist quiet as the leg swings

• Advanced: Legs long in one line, hand behind the head, higher faster kicks with a still torso.
• This program: both sides
• Avoid: the torso rocking with the leg; arching the low back; hiking the hip.
• Skip if: acute hip or SI pain (keep the range modest).

Lie on one side in a straight line, head supported on the bottom arm, legs stacked, top hand on the mat in front.

• Inhale: breathe wide into the top ribs
• Exhale: draw the waist up and set the core

side waist, deep belly muscles (obliques and quadratus lumborum, transverse abdominis)

lateral core stability, torso alignment, breath control

• lift the bottom waist off the floor
• stack the shoulders and hips
• keep the neck long and the head supported

• Advanced: Float the top arm overhead while keeping the waist lifted.
• This program: both sides
• Avoid: collapsing into the bottom waist; rolling the top hip forward or back; holding the breath.

On hands and knees, hands under the shoulders, then walk the knees back so the body forms a long line from the head to the knees.

• Inhale: breathe wide, holding the line
• Exhale: draw the core in and hold

deep belly muscles, shoulders, upper back, chest (transverse and rectus abdominis, deltoids and serratus anterior, scapular stabilizers, pectorals)

core stability, shoulder strength, whole-body alignment

• make one straight line from head to knees
• press the floor away, broaden the upper back
• draw the navel up, don't let the hips sag

• Advanced: Lift the knees to a full plank from the toes.
• Avoid: sagging or piking the hips; collapsing between the shoulder blades; dropping the head.

On hands and knees, hands under the shoulders, knees under the hips, spine long and neutral.

• Inhale: prepare and lengthen the spine
• Exhale: reach the opposite arm and leg long
• Inhale: return to center

deep belly muscles, back muscles, seat, back of shoulders (transverse abdominis, erector spinae and multifidus, gluteus maximus, posterior deltoid)

core and spinal stability, cross-body coordination, balance

• reach long in both directions from a still center
• keep the pelvis square — don't tip
• keep the spine long, gaze down

• Advanced: Add a slow draw of the elbow to knee under the body between reps.
• This program: both sides
• Avoid: arching or rotating the low back; hiking the lifting hip; shrugging the support shoulder.

Strong front plank (push-up position), body one line from head to heels, hands under the shoulders.

• Inhale: lift the straight leg toward the ceiling
• Exhale: lower the leg with control

deep belly muscles, seat, shoulders, upper back, back of thighs, calves (transverse and rectus abdominis, gluteus maximus, deltoids and serratus anterior, scapular stabilizers, hamstrings, gastrocnemius and soleus (stretch))

core and shoulder stability, glute strength, whole-body integration

• keep the hips level — no drop or pike
• hold the body in one long line
• lift from the glute, keep the plank quiet

• Advanced: Higher lift, add the ankle rock, longer holds, slower tempo.
• Avoid: sagging hips; shrugging the shoulders; the hip rotating open on the lift.
• Skip if: wrist pain; shoulder injury; acute low-back pain; pregnancy (modify).

Sit tall, legs straight and together in front, feet flexed, arms out to the sides at shoulder height (or crossed).

• Inhale: lengthen the spine and prepare
• Exhale: twist with a short-short double exhale into the pulses
• Inhale: return to center

side waist, deep belly muscles, spinal rotators, back muscles, chest (internal and external obliques, transverse abdominis, multifidus and rotatores, erector spinae, pectorals)

rotational strength, spinal mobility, posture and axial length

• grow taller as you turn
• twist from the waist with the hips anchored
• keep the legs still and even

• Advanced: Straight legs, feet flexed, deeper rotation, longer spine.
• This program: both sides
• Avoid: the hips shifting or one leg sliding forward; leading with the arms; shortening the spine as you twist.
• Skip if: acute disc or low-back pain; SI instability; osteoporosis (keep gentle).

Kneel, one hand on the mat under the shoulder, the opposite (top) leg straight out to the side at hip height, the other hand behind the head.

• Inhale: kick the top leg forward
• Exhale: sweep the leg back behind

outer hip and seat, side waist, deep belly muscles, front of hips, support shoulder (gluteus medius and minimus, obliques and quadratus lumborum, transverse abdominis, iliopsoas, deltoid and serratus anterior)

outer hip strength, lateral stability and balance, shoulder support strength

• keep the side body long and lifted
• don't collapse into the support shoulder
• keep the hips stacked — don't roll them

• Advanced: Higher and faster kicks, longer lever, longer balance, minimal support.
• This program: both sides
• Avoid: sinking into the support shoulder; the hips rotating open; the torso rocking with the kick.
• Skip if: wrist or shoulder pain; knee pain (pad the knee); SI instability.

Sit on one hip, knees bent and stacked (or legs extended in a side line), the bottom hand planted away from the hip, the top arm resting on the top leg.

• Exhale: press up into the side-plank lift
• Inhale: reach the top arm overhead
• Exhale: lower with control

side waist, outer hip, shoulders, deep belly muscles, inner thighs (obliques and quadratus lumborum, gluteus medius, deltoid and rotator cuff, transverse abdominis, adductors)

lateral strength, shoulder stability, whole-body integration

• press the floor away and lift the hips highest
• make one long line — no sag in the middle
• reach the top arm over into a full arc

• Advanced: Straight-leg side plank, add a thread-the-needle twist or a top-leg lift.
• Avoid: sinking the hips; collapsing the support shoulder; overloading the wrist.
• Skip if: wrist or shoulder injury; SI joint pain; neck issues.

Sit tall, legs straight and slightly wider than the hips, feet flexed, arms reaching forward at shoulder height.

• Inhale: sit tall and lengthen the spine
• Exhale: round forward and reach along the floor
• Inhale: restack the spine to tall

deep belly muscles, front abs, back of thighs, back muscles, side waist (transverse abdominis, rectus abdominis, hamstrings (lengthened), erector spinae, obliques)

spinal articulation, hamstring and back stretch, posture and breath control

• grow taller as you curl forward
• hollow the belly and stack up bone by bone
• reach forward and down, not just down

• Advanced: Straight legs, feet strongly flexed, maximum articulation.
• Avoid: collapsing the chest instead of articulating; rounding only the low back; tipping forward from the hips.
• Skip if: acute disc or low-back pain; osteoporosis (seated loaded flexion).

Sit tall, legs straight in front, one ankle crossed over the other, hands beside the hips.

• Exhale: roll back and take the legs overhead
• Inhale: switch the leg cross
• Exhale: roll up into the Teaser V
• Inhale: circle the arms behind
• Exhale: fold forward over the legs

deep belly muscles, front abs, front of hips, back of thighs, shoulders, back muscles (rectus abdominis, transverse abdominis, iliopsoas, hamstrings and adductors, posterior deltoid and rhomboids, erector spinae)

advanced control and flow, abdominal strength, balance and coordination

• make the transitions seamless
• control everything from your center
• no momentum — flow, don't fling

• Advanced: Full flow, straight legs, slow control, held Teaser balance.
• Avoid: rolling onto the neck; losing the balance point in the Teaser; rushing the transitions.
• Skip if: neck conditions; low-back or disc pain; osteoporosis; pregnancy.

Sit near the front of the mat, knees to chest, hands on shins or ankles, heels near the seat, chin tucked, balanced behind the sit bones in a C-curve.

• Inhale: roll back to the shoulder blades
• Exhale: roll up and balance behind the sit bones

deep belly muscles, front abs, front of hips, inner thighs, back muscles (transverse abdominis, rectus abdominis, iliopsoas, adductors, erector spinae (eccentric))

abdominal control, balance, spinal mobility and massage

• stay round like a ball from tail to head
• use the belly to stop the roll, not the feet
• keep the chin gently tucked

• Advanced: Hold the ankles, keep heels tight, roll slowly and balance longer at the top.
• Avoid: rolling onto the neck; flinging back with momentum; losing the C-curve and flattening the back.
• Skip if: neck pathology; osteoporosis; hard surface without padding; pregnancy.

Sit with the legs straight in front, hands on the mat behind (fingers toward the hips or out), chest open.

• Inhale: kick the straight leg up toward the ceiling
• Exhale: lower the leg with control

seat, back of thighs, deep belly muscles, back of shoulders, chest, front thighs (gluteus maximus, hamstrings, transverse abdominis, posterior deltoid and triceps, pectorals (stretch), quadriceps)

posterior chain strength, shoulder stability, hip extension control

• keep the hips high and level
• keep the chest open and broad
• don't sink down into the shoulders

• Advanced: Higher kicks, longer hold, slower tempo, point and flex variations.
• Avoid: dropping the hips; collapsing the chest; straining the wrists.
• Skip if: wrist pain; shoulder impingement; neck extension intolerance.

Supine, cross one ankle over the opposite bent knee, foot flexed, forming a figure four.

• Inhale: prepare
• Exhale: draw the thigh toward the chest to deepen

seat, outer hip, deep hip (gluteals, piriformis, deep hip rotators)

glute and hip release, hip mobility, recovery

• keep the crossed foot flexed to protect the knee
• keep the head and shoulders relaxed on the mat
• let the exhale draw the stretch deeper

• Advanced: Draw the thigh closer or gently press the crossed knee open.
• This program: both sides
• Avoid: pointing the crossed foot; lifting the head and tensing the neck; forcing the range.

Supine, knees bent (or in tabletop), arms out in a T, palms up.

• Inhale: lengthen at center
• Exhale: lower the knees to one side

side waist, low back, chest (stretch) (obliques, quadratus lumborum, erector spinae, pectorals (stretch))

spinal release, waist and chest stretch, down-regulation

• keep both shoulders grounded
• let the knees be heavy toward the floor
• turn the gaze away for a fuller twist

• Advanced: Extend the top leg long or draw the knees higher for more rotation.
• Avoid: letting the top shoulder lift; forcing the knees down; holding tension in the neck.

Sit tall, legs crossed or extended, one hand on the opposite knee, the other behind the hip.

• Inhale: lengthen the spine tall
• Exhale: rotate gently and hold

side waist, spinal rotators, back muscles (obliques, spinal rotators, erector spinae)

rotational stretch, spinal mobility, recovery

• grow taller before you twist
• use the hands to support, not force, the twist
• keep the hips grounded and square

• Advanced: Deepen the rotation and hold longer.
• This program: both sides
• Avoid: cranking the twist with the arms; collapsing or shortening the spine; the hips lifting or shifting.

Sit or stand tall, clasp the hands behind the back.

• Inhale: lift the chest and open across the collarbones
• Exhale: soften and settle into the opening

chest, front of shoulders, front of arms (pectoralis major and minor, anterior deltoid, biceps)

chest and shoulder opening, posture, counteracting rounding

• draw the shoulder blades together and down
• keep the ribs from flaring
• lift the chest, not the chin

• Advanced: Lift the clasped hands higher away from the back.
• Avoid: flaring the ribs and arching the low back; shrugging the shoulders up; cranking the neck back.
• Skip if: shoulder impingement (keep gentle).

Kneel and sit the hips back toward the heels, knees together or apart, arms reaching long in front.

• Inhale: breathe into the back body
• Exhale: soften and settle deeper

back muscles, sides of the back, seat (erector spinae (stretch), latissimus dorsi (stretch), gluteals (stretch))

back and hip release, down-regulation, breath and calm

• let the hips sink toward the heels
• breathe wide into the back of the ribs
• let the forehead and shoulders be heavy

• Advanced: Walk the hands to one side for a deeper lateral stretch.
• Avoid: forcing the hips down if the knees complain; holding tension in the shoulders; shallow chest breathing.
• Skip if: acute knee injury; late pregnancy (widen the knees).

Supine, knees bent, feet flat, arms open by the sides, eyes closed.

• Inhale: breathe in slowly (×4)
• Exhale: breathe out slowly and release (×6)

breathing muscle, whole body (release) (diaphragm, full-body relaxation (parasympathetic))

nervous-system down-regulation, recovery, breath and calm

• soften the jaw, shoulders and low back
• let the exhale be longer than the inhale
• let the mat fully support you

• Advanced: Extend the exhale further to deepen the relaxation.
• Avoid: forcing or over-controlling the breath; holding tension in the shoulders or jaw; rushing to finish.

Supine (or seated tall), knees bent, hands resting on the side ribs.

• Inhale: breathe wide into the side ribs
• Exhale: knit the ribs down and draw the navel in

breathing muscle, deep belly muscles, between the ribs (diaphragm, transverse abdominis, intercostals)

breath awareness, core connection, relaxation and focus

• breathe wide into the ribs, not up into the shoulders
• feel the ribs fill your hands
• knit the front ribs down as you exhale

• Advanced: Add a light core engagement or hold on the exhale.
• Avoid: lifting the shoulders to breathe; puffing only the belly; forcing the breath.

Supine, knees bent, feet flat, arms out in a T, palms down.

• Inhale: return the knees to center
• Exhale: sway the knees to one side

side waist, low back, deep belly muscles (obliques, quadratus lumborum, erector spinae, transverse abdominis)

spinal rotation warm-up, low-back release, core control

• keep both shoulders grounded
• control the sway with the waist
• let the low back release as the knees drop

• Advanced: Lift the feet to tabletop for a bigger rotational challenge.
• Avoid: letting the shoulders peel up; flinging the knees with momentum; arching the low back.

Supine, legs in tabletop, arms reaching to the ceiling, low back gently imprinted.

• Inhale: lower the opposite arm and leg
• Exhale: return them to center

deep belly muscles, front abs, front of hips (transverse abdominis, rectus abdominis, iliopsoas)

core stability, limb dissociation, pelvic control

• keep the pelvis still as the limbs move
• reach the arm and leg long in opposite directions
• only lower as far as the back stays stable

• Advanced: Extend the leg fully straight and lower it closer to the floor.
• Avoid: the low back arching off the mat; moving the limbs too fast; holding the breath.

Sit tall, legs crossed or extended, arms out to the sides at shoulder height.

• Inhale: lengthen the spine
• Exhale: rotate gently to one side

side waist, spinal rotators (obliques, multifidus and rotatores)

rotational mobility, spinal warm-up, posture

• grow taller as you turn
• keep the hips square and grounded
• rotate from the waist, not the arms

• Advanced: Straight legs, deeper rotation, feet flexed.
• Avoid: the hips shifting with the twist; leading with the arms; collapsing the spine.

Stand or sit tall, shoulders relaxed, spine long.

• Inhale: prepare, chin to chest
• Exhale: roll the head slowly ear to ear

side of neck, top of shoulders (sternocleidomastoid, upper trapezius, levator scapulae, scalenes)

neck mobility, tension release, relaxation

• keep the arc low — never roll the head back
• move slowly and gently
• keep the shoulders relaxed and down

• Advanced: Add a gentle hand-assisted stretch at each side.
• Avoid: rolling the head all the way back; moving quickly or forcing the range; hunching the shoulders.

Stand tall (or sit tall), feet hip-width, arms relaxed by the sides.

• Inhale: raise and open the arms
• Exhale: lower the arms around

shoulders, upper back, chest (deltoids, trapezius, rotator cuff, pectorals)

shoulder mobility, chest opening, upper-body warm-up

• keep the shoulders down away from the ears
• circle slowly through the full range
• keep the ribs soft and the core gently engaged

• Advanced: Add a light resistance band or larger overhead circles.
• Avoid: shrugging the shoulders up; arching the low back; rushing the circles.

Supine, arms pressing down by the sides, legs straight to the ceiling.

• Inhale: lift the hips and legs slightly overhead
• Exhale: shoot the legs up and control the roll down

deep belly muscles, front abs, seat, back of thighs, low back, shoulders (rectus abdominis, transverse abdominis, gluteus maximus, hamstrings, erector spinae, deltoids)

advanced abdominal strength, spinal control, balance in inversion

• lift from the abdominals, not a swing
• keep the weight on the shoulders, never the neck
• reach the legs long as a single line

• Advanced: Higher vertical reach, slower descent, straight legs throughout.
• Avoid: using momentum; rolling onto the neck; bending the knees or dropping the legs.
• Skip if: neck or cervical issues; high blood pressure; glaucoma; osteoporosis; pregnancy.

Lie on your back, knees drawn into tabletop, arms long by your sides, palms down.

• Inhale: pump the arms briskly (×5)
• Exhale: pump the arms briskly (×5)

deep belly muscles, front abs, side waist, front of hips, front thighs, shoulders, front of neck (transverse abdominis, rectus abdominis, obliques, iliopsoas, quadriceps, anterior deltoid, deep neck flexors)

abdominal endurance, breath coordination, core warming and control

• draw the navel to the spine and keep it there
• pump from the shoulders, not the elbows
• keep the chest curl still — only the arms move

• Advanced: Lower the legs toward the mat for a longer lever and sharper pumps.
• Avoid: bouncing the head or straining the neck; arching the low back as the legs lower; holding the breath instead of pumping it.
• Skip if: neck or cervical issues (keep head down); acute low-back pain; osteoporosis (avoid loaded flexion); pregnancy after the first trimester.

Supine in a chest curl, both knees to the chest. The outside hand rests on the ankle, the inside hand on the knee of the bent leg.

• Exhale: switch legs (one change)
• Inhale: switch legs (next change)

deep belly muscles, front abs, side waist, front of hips, front thighs (transverse abdominis, rectus abdominis, obliques, iliopsoas, quadriceps)

abdominal endurance, coordination, pelvic stability

• navel to spine, torso perfectly still
• reach the extended leg long out of the hip
• switch cleanly, no yanking on the knee

• Advanced: Lower the extended leg toward the mat with a higher chest lift and crisp switches.
• Avoid: arching the low back; flaring the elbows and pulling the knee; letting the pelvis rock.
• Skip if: neck strain (keep head down); acute low-back pain; osteoporosis.

Supine, knees bent, feet flat hip-width, arms long by the sides.

• Inhale: open the knee out to the side
• Exhale: draw the knee back to center

outer hip and seat, deep belly muscles, inner thighs (gluteus medius and deep hip rotators, transverse abdominis, adductors)

hip mobility, pelvic stability, core control

• rotate from the hip, keep the pelvis square
• let the knee open only as far as the pelvis stays still
• keep the opposite hip grounded

• Advanced: Open from a tabletop leg with no foot support.
• This program: both sides
• Avoid: the pelvis rolling with the knee; opening past the point of control; the low back arching.

Supine in a chest curl, knees hugged to the chest, hands on the shins.

• Inhale: reach arms and legs long in opposite directions
• Exhale: circle the arms and draw the knees back in

deep belly muscles, front abs, side waist, front of hips, front thighs, shoulders (transverse abdominis, rectus abdominis, obliques, iliopsoas, quadriceps, deltoids)

abdominal strength, whole-body coordination, core stability under long levers

• keep the low back imprinted as the limbs extend
• reach long, then gather everything back to center
• hold the chest curl steady throughout

• Advanced: Lower the legs, reach longer, move slower.
• Avoid: arching the back as the limbs reach; losing the chest curl; holding the breath.
• Skip if: low-back pain; osteoporosis; neck strain (head down); late pregnancy.

Supine, one leg reaching to the ceiling, the other long on the mat, arms pressing down.

• Inhale: cross the leg over the body and sweep it down
• Exhale: circle the leg around and up to center

deep belly muscles, side waist, front of hips, front thighs, back of thighs, inner thighs (transverse abdominis, obliques, iliopsoas, quadriceps, hamstrings, adductors)

pelvic stability, hip mobility, abdominal anti-rotation control

• anchor the pelvis as if it were glued to the mat
• let the leg draw the circle while the torso stays still
• keep the circles smooth and even, not bouncy

• Advanced: Bottom leg long on the mat, larger circles, slower tempo.
• This program: both sides
• Avoid: letting the pelvis rock side to side; a bouncy, uncontrolled leg; shortening the circle on the crossing phase.
• Skip if: acute hip-flexor strain; unstable SI joint (keep circles small).

Supine, legs extended slightly apart, feet flexed, hands laced behind the head, elbows wide.

• Inhale: nod the chin and begin the curl
• Exhale: continue up and fold forward over the legs
• Inhale: sit tall and hinge at the top
• Exhale: roll down with control

deep belly muscles, front abs, front of hips, side waist, back of thighs, back muscles (transverse abdominis, rectus abdominis, iliopsoas, obliques, hamstrings, erector spinae (eccentric))

advanced abdominal strength, spinal articulation, hamstring flexibility

• the hands cradle the head — never pull on the neck
• lead every phase with the abdominals
• roll down one vertebra at a time

• Advanced: Elbows wide throughout, straight legs, slow descent, pause hinge at vertical.
• Avoid: pulling the head forward with the hands; using momentum; letting the feet lift off the mat.
• Skip if: neck pain; low-back or disc pain; osteoporosis; late pregnancy.

Supine, arms pressing down by the sides, both legs straight to the ceiling.

• Inhale: sweep the legs down and to one side
• Exhale: circle around the bottom and up to center

deep belly muscles, front abs, side waist, front of hips, inner thighs, seat (rectus abdominis, obliques, transverse abdominis, iliopsoas, adductors, gluteals)

abdominal and oblique control, pelvic stability, spinal control

• anchor the upper back and shoulders down
• control the circle with the abdominals, not a swing
• keep the two sides of the circle even

• Advanced: Larger circles, lower legs, add the hip-lift sweep overhead.
• Avoid: arching the low back; using momentum; drawing uneven or lopsided circles.
• Skip if: low-back pain; disc issues; neck (roll-over version); pregnancy.

Same supported shoulder position as the Scissors, body vertical, hands on the pelvis.

• Inhale: pedal through one cycle
• Exhale: pedal through the next cycle

deep belly muscles, front abs, front of hips, front thighs, back of thighs, shoulders (transverse abdominis, rectus abdominis, iliopsoas, quadriceps, hamstrings, deltoids and triceps)

core control in inversion, hip mobility and coordination, balance

• keep the hips lifted and stable
• move from the hips, not the low back
• make the pedals big and controlled

• Advanced: Bigger range, reach the bent knee far overhead, higher hips.
• Avoid: shifting weight onto the neck; wobbling the base; straining the low back.
• Skip if: neck issues; high blood pressure; glaucoma; pregnancy; shoulder injury.

Prone, both knees bent, reaching back to hold the ankles or tops of the feet, forehead near the mat.

• Inhale: rock forward as the chest lifts
• Exhale: rock back as the thighs lift

back muscles, seat, back of thighs, chest and hip flexors (stretch), shoulders (erector spinae, gluteus maximus, hamstrings, pectorals and iliopsoas (stretch), posterior deltoid)

back extension strength, front-body flexibility, dynamic control

• open the chest and lift the thighs
• press the feet into the hands to build the bow
• keep the neck long as you rock

• Advanced: Bigger rock, higher lift, sustained flow.
• Avoid: jamming the low back; straining the neck; forcing the grip or range.
• Skip if: low-back extension intolerance; spondylolisthesis; knee pain; shoulder restriction; pregnancy.

Prone, forehead on the hands, legs long and hip-width, pelvis heavy into the mat.

• Exhale: lengthen and lift the straight leg
• Inhale: lower the leg with control

seat, back of thighs, back muscles (gluteus maximus, hamstrings, erector spinae)

glute and hamstring strength, hip extension, pelvic stability

• lengthen the leg long before you lift
• keep both hip bones pressing into the mat
• lift from the seat, not the low back

• Advanced: Higher lift or hold at the top for several breaths.
• This program: both sides
• Avoid: arching the low back to gain height; rocking the pelvis; bending the knee.

Prone, forehead on the hands, legs long and hip-width, pelvis heavy into the mat.

• Inhale: prepare
• Exhale: squeeze the glutes and hold
• Inhale: release

seat, deep belly muscles (gluteus maximus, transverse abdominis)

glute activation, hip extension awareness, low-back protection

• squeeze the seat, not the low back
• keep the pelvis heavy and quiet
• hold the squeeze without holding the breath

• Advanced: Add a small heel lift as you squeeze.
• Avoid: arching or gripping the low back; clenching the whole body; holding the breath.

Lie on one side in a straight line (or slightly forward of the hips), head on the bottom arm or in the hand, top hand on the mat in front, legs stacked, top leg at hip height.

• Inhale: sweep the leg forward with a double pulse
• Exhale: sweep the leg back behind

outer hip and seat, side waist, deep belly muscles, front of hips, back of thighs (gluteus medius and minimus, obliques, transverse abdominis, iliopsoas, hamstrings)

outer hip strength, pelvic and torso stability, hip mobility

• keep the torso still — only the leg moves
• lift up out of the bottom shoulder
• keep the waist quiet as the leg swings

• Advanced: Legs long in one line, hand behind the head, higher faster kicks with a still torso.
• This program: both sides
• Avoid: the torso rocking with the leg; arching the low back; hiking the hip.
• Skip if: acute hip or SI pain (keep the range modest).

Lie on one side in a straight line, head supported on the bottom arm, legs stacked, top hand on the mat in front.

• Inhale: breathe wide into the top ribs
• Exhale: draw the waist up and set the core

side waist, deep belly muscles (obliques and quadratus lumborum, transverse abdominis)

lateral core stability, torso alignment, breath control

• lift the bottom waist off the floor
• stack the shoulders and hips
• keep the neck long and the head supported

• Advanced: Float the top arm overhead while keeping the waist lifted.
• This program: both sides
• Avoid: collapsing into the bottom waist; rolling the top hip forward or back; holding the breath.

On hands and knees, hands under the shoulders, then walk the knees back so the body forms a long line from the head to the knees.

• Inhale: breathe wide, holding the line
• Exhale: draw the core in and hold

deep belly muscles, shoulders, upper back, chest (transverse and rectus abdominis, deltoids and serratus anterior, scapular stabilizers, pectorals)

core stability, shoulder strength, whole-body alignment

• make one straight line from head to knees
• press the floor away, broaden the upper back
• draw the navel up, don't let the hips sag

• Advanced: Lift the knees to a full plank from the toes.
• Avoid: sagging or piking the hips; collapsing between the shoulder blades; dropping the head.

Strong front plank (push-up position), body one line from head to heels, hands under the shoulders.

• Inhale: lift the straight leg toward the ceiling
• Exhale: lower the leg with control

deep belly muscles, seat, shoulders, upper back, back of thighs, calves (transverse and rectus abdominis, gluteus maximus, deltoids and serratus anterior, scapular stabilizers, hamstrings, gastrocnemius and soleus (stretch))

core and shoulder stability, glute strength, whole-body integration

• keep the hips level — no drop or pike
• hold the body in one long line
• lift from the glute, keep the plank quiet

• Advanced: Higher lift, add the ankle rock, longer holds, slower tempo.
• Avoid: sagging hips; shrugging the shoulders; the hip rotating open on the lift.
• Skip if: wrist pain; shoulder injury; acute low-back pain; pregnancy (modify).

Sit tall, legs straight and together in front, feet flexed, arms out to the sides at shoulder height (or crossed).

• Inhale: lengthen the spine and prepare
• Exhale: twist with a short-short double exhale into the pulses
• Inhale: return to center

side waist, deep belly muscles, spinal rotators, back muscles, chest (internal and external obliques, transverse abdominis, multifidus and rotatores, erector spinae, pectorals)

rotational strength, spinal mobility, posture and axial length

• grow taller as you turn
• twist from the waist with the hips anchored
• keep the legs still and even

• Advanced: Straight legs, feet flexed, deeper rotation, longer spine.
• This program: both sides
• Avoid: the hips shifting or one leg sliding forward; leading with the arms; shortening the spine as you twist.
• Skip if: acute disc or low-back pain; SI instability; osteoporosis (keep gentle).

Kneel, one hand on the mat under the shoulder, the opposite (top) leg straight out to the side at hip height, the other hand behind the head.

• Inhale: kick the top leg forward
• Exhale: sweep the leg back behind

outer hip and seat, side waist, deep belly muscles, front of hips, support shoulder (gluteus medius and minimus, obliques and quadratus lumborum, transverse abdominis, iliopsoas, deltoid and serratus anterior)

outer hip strength, lateral stability and balance, shoulder support strength

• keep the side body long and lifted
• don't collapse into the support shoulder
• keep the hips stacked — don't roll them

• Advanced: Higher and faster kicks, longer lever, longer balance, minimal support.
• This program: both sides
• Avoid: sinking into the support shoulder; the hips rotating open; the torso rocking with the kick.
• Skip if: wrist or shoulder pain; knee pain (pad the knee); SI instability.

Sit tall, legs straight and slightly wider than the hips, feet flexed, arms reaching forward at shoulder height.

• Inhale: sit tall and lengthen the spine
• Exhale: round forward and reach along the floor
• Inhale: restack the spine to tall

deep belly muscles, front abs, back of thighs, back muscles, side waist (transverse abdominis, rectus abdominis, hamstrings (lengthened), erector spinae, obliques)

spinal articulation, hamstring and back stretch, posture and breath control

• grow taller as you curl forward
• hollow the belly and stack up bone by bone
• reach forward and down, not just down

• Advanced: Straight legs, feet strongly flexed, maximum articulation.
• Avoid: collapsing the chest instead of articulating; rounding only the low back; tipping forward from the hips.
• Skip if: acute disc or low-back pain; osteoporosis (seated loaded flexion).

Sit slightly behind the sit bones, torso leaning back with hands planted behind, legs straight up together in a Teaser V-line.

• Inhale: sweep the legs down and around one side
• Exhale: circle up and back to center

deep belly muscles, front abs, side waist, front of hips, front thighs, shoulders (rectus abdominis, obliques, transverse abdominis, iliopsoas, quadriceps, posterior deltoid and triceps)

advanced core and oblique control, balance, hip mobility

• anchor the torso and move only the legs
• circle from a strong, still center
• keep the chest open and lifted

• Advanced: Larger circles, lower legs, hands lifted with arms forward, longer levers.
• Avoid: collapsing the chest; wobbling off balance; straining the low back.
• Skip if: low-back or SI pain; wrist or shoulder issues; pregnancy.

Sit tall, legs straight in front, one ankle crossed over the other, hands beside the hips.

• Exhale: roll back and take the legs overhead
• Inhale: switch the leg cross
• Exhale: roll up into the Teaser V
• Inhale: circle the arms behind
• Exhale: fold forward over the legs

deep belly muscles, front abs, front of hips, back of thighs, shoulders, back muscles (rectus abdominis, transverse abdominis, iliopsoas, hamstrings and adductors, posterior deltoid and rhomboids, erector spinae)

advanced control and flow, abdominal strength, balance and coordination

• make the transitions seamless
• control everything from your center
• no momentum — flow, don't fling

• Advanced: Full flow, straight legs, slow control, held Teaser balance.
• Avoid: rolling onto the neck; losing the balance point in the Teaser; rushing the transitions.
• Skip if: neck conditions; low-back or disc pain; osteoporosis; pregnancy.

Sit near the front of the mat, knees to chest, hands on shins or ankles, heels near the seat, chin tucked, balanced behind the sit bones in a C-curve.

• Inhale: roll back to the shoulder blades
• Exhale: roll up and balance behind the sit bones

deep belly muscles, front abs, front of hips, inner thighs, back muscles (transverse abdominis, rectus abdominis, iliopsoas, adductors, erector spinae (eccentric))

abdominal control, balance, spinal mobility and massage

• stay round like a ball from tail to head
• use the belly to stop the roll, not the feet
• keep the chin gently tucked

• Advanced: Hold the ankles, keep heels tight, roll slowly and balance longer at the top.
• Avoid: rolling onto the neck; flinging back with momentum; losing the C-curve and flattening the back.
• Skip if: neck pathology; osteoporosis; hard surface without padding; pregnancy.

Sit with the legs straight in front, hands on the mat behind (fingers toward the hips or out), chest open.

• Inhale: kick the straight leg up toward the ceiling
• Exhale: lower the leg with control

seat, back of thighs, deep belly muscles, back of shoulders, chest, front thighs (gluteus maximus, hamstrings, transverse abdominis, posterior deltoid and triceps, pectorals (stretch), quadriceps)

posterior chain strength, shoulder stability, hip extension control

• keep the hips high and level
• keep the chest open and broad
• don't sink down into the shoulders

• Advanced: Higher kicks, longer hold, slower tempo, point and flex variations.
• Avoid: dropping the hips; collapsing the chest; straining the wrists.
• Skip if: wrist pain; shoulder impingement; neck extension intolerance.

Stand tall at the back of the mat, feet together, arms overhead or by the sides.

• Exhale: roll down through the spine
• Inhale: walk the hands out to plank
• Inhale: bend the elbows and lower
• Exhale: press up
• Exhale: roll up to standing

chest, back of arms, shoulders, deep belly muscles, upper back, back of thighs (stretch) (pectoralis major, triceps brachii, anterior deltoid, transverse and rectus abdominis, serratus anterior, hamstrings (stretch))

upper-body strength, spinal articulation, core and plank stability

• keep the body one line in the plank
• brush the elbows against the ribs
• articulate the roll down and up bone by bone

• Advanced: Full plank push-ups, narrow elbows, slower tempo, add a leg lift in the plank.
• Avoid: sagging hips in the plank; flaring the elbows; a jerky, un-articulated roll.
• Skip if: wrist, shoulder or elbow injury; acute low-back pain (roll-down); late pregnancy (modify plank).

Supine, knees bent, feet flat hip-width, arms long by the sides.

• Exhale: lift the hips into the bridge
• Inhale: extend one leg, keeping hips level
• Exhale: replace the foot

seat, back of thighs, deep belly muscles, front thighs (gluteus maximus, hamstrings, transverse abdominis, quadriceps)

single-leg glute strength, pelvic stability, hip control

• keep the hips dead level as the leg lifts
• drive through the standing foot
• extend the free leg long out of the hip

• Advanced: Lower and lift the extended leg or hold longer.
• This program: both sides
• Avoid: the hip on the free-leg side dropping; arching the low back; shifting weight into the neck or shoulders.

Supine, knees bent (or in tabletop), arms out in a T, palms up.

• Inhale: lengthen at center
• Exhale: lower the knees to one side

side waist, low back, chest (stretch) (obliques, quadratus lumborum, erector spinae, pectorals (stretch))

spinal release, waist and chest stretch, down-regulation

• keep both shoulders grounded
• let the knees be heavy toward the floor
• turn the gaze away for a fuller twist

• Advanced: Extend the top leg long or draw the knees higher for more rotation.
• Avoid: letting the top shoulder lift; forcing the knees down; holding tension in the neck.

Prone, forearms on the mat with elbows under the shoulders, legs long.

• Inhale: lengthen and lift the chest
• Exhale: soften and settle into the extension

front of belly (stretch), front of hips (stretch), chest (stretch), back muscles (rectus abdominis (stretch), iliopsoas (stretch), pectorals (stretch), erector spinae)

gentle back extension, front-body opening, posture reset

• draw the chest forward and up, not just up
• keep the shoulders down away from the ears
• keep the low back long and comfortable

• Advanced: Draw the elbows closer for a higher extension.
• Avoid: crunching or pinching the low back; shrugging the shoulders; throwing the head back.
• Skip if: low-back extension intolerance; pregnancy (prone).

Sit tall, legs crossed or extended, one hand on the opposite knee, the other behind the hip.

• Inhale: lengthen the spine tall
• Exhale: rotate gently and hold

side waist, spinal rotators, back muscles (obliques, spinal rotators, erector spinae)

rotational stretch, spinal mobility, recovery

• grow taller before you twist
• use the hands to support, not force, the twist
• keep the hips grounded and square

• Advanced: Deepen the rotation and hold longer.
• This program: both sides
• Avoid: cranking the twist with the arms; collapsing or shortening the spine; the hips lifting or shifting.

Sit or stand tall, clasp the hands behind the back.

• Inhale: lift the chest and open across the collarbones
• Exhale: soften and settle into the opening

chest, front of shoulders, front of arms (pectoralis major and minor, anterior deltoid, biceps)

chest and shoulder opening, posture, counteracting rounding

• draw the shoulder blades together and down
• keep the ribs from flaring
• lift the chest, not the chin

• Advanced: Lift the clasped hands higher away from the back.
• Avoid: flaring the ribs and arching the low back; shrugging the shoulders up; cranking the neck back.
• Skip if: shoulder impingement (keep gentle).

Kneel and sit the hips back toward the heels, knees together or apart, arms reaching long in front.

• Inhale: breathe into the back body
• Exhale: soften and settle deeper

back muscles, sides of the back, seat (erector spinae (stretch), latissimus dorsi (stretch), gluteals (stretch))

back and hip release, down-regulation, breath and calm

• let the hips sink toward the heels
• breathe wide into the back of the ribs
• let the forehead and shoulders be heavy

• Advanced: Walk the hands to one side for a deeper lateral stretch.
• Avoid: forcing the hips down if the knees complain; holding tension in the shoulders; shallow chest breathing.
• Skip if: acute knee injury; late pregnancy (widen the knees).

Supine, knees bent, feet flat, arms open by the sides, eyes closed.

• Inhale: breathe in slowly (×4)
• Exhale: breathe out slowly and release (×6)

breathing muscle, whole body (release) (diaphragm, full-body relaxation (parasympathetic))

nervous-system down-regulation, recovery, breath and calm

• soften the jaw, shoulders and low back
• let the exhale be longer than the inhale
• let the mat fully support you

• Advanced: Extend the exhale further to deepen the relaxation.
• Avoid: forcing or over-controlling the breath; holding tension in the shoulders or jaw; rushing to finish.

Supine (or seated tall), knees bent, hands resting on the side ribs.

• Inhale: breathe wide into the side ribs
• Exhale: knit the ribs down and draw the navel in

breathing muscle, deep belly muscles, between the ribs (diaphragm, transverse abdominis, intercostals)

breath awareness, core connection, relaxation and focus

• breathe wide into the ribs, not up into the shoulders
• feel the ribs fill your hands
• knit the front ribs down as you exhale

• Advanced: Add a light core engagement or hold on the exhale.
• Avoid: lifting the shoulders to breathe; puffing only the belly; forcing the breath.

Supine, knees bent, feet flat, arms out in a T, palms down.

• Inhale: return the knees to center
• Exhale: sway the knees to one side

side waist, low back, deep belly muscles (obliques, quadratus lumborum, erector spinae, transverse abdominis)

spinal rotation warm-up, low-back release, core control

• keep both shoulders grounded
• control the sway with the waist
• let the low back release as the knees drop

• Advanced: Lift the feet to tabletop for a bigger rotational challenge.
• Avoid: letting the shoulders peel up; flinging the knees with momentum; arching the low back.

Supine, legs in tabletop, arms reaching to the ceiling, low back gently imprinted.

• Inhale: lower the opposite arm and leg
• Exhale: return them to center

deep belly muscles, front abs, front of hips (transverse abdominis, rectus abdominis, iliopsoas)

core stability, limb dissociation, pelvic control

• keep the pelvis still as the limbs move
• reach the arm and leg long in opposite directions
• only lower as far as the back stays stable

• Advanced: Extend the leg fully straight and lower it closer to the floor.
• Avoid: the low back arching off the mat; moving the limbs too fast; holding the breath.

Sit tall, legs crossed or extended, arms out to the sides at shoulder height.

• Inhale: lengthen the spine
• Exhale: rotate gently to one side

side waist, spinal rotators (obliques, multifidus and rotatores)

rotational mobility, spinal warm-up, posture

• grow taller as you turn
• keep the hips square and grounded
• rotate from the waist, not the arms

• Advanced: Straight legs, deeper rotation, feet flexed.
• Avoid: the hips shifting with the twist; leading with the arms; collapsing the spine.

Stand or sit tall, shoulders relaxed, spine long.

• Inhale: prepare, chin to chest
• Exhale: roll the head slowly ear to ear

side of neck, top of shoulders (sternocleidomastoid, upper trapezius, levator scapulae, scalenes)

neck mobility, tension release, relaxation

• keep the arc low — never roll the head back
• move slowly and gently
• keep the shoulders relaxed and down

• Advanced: Add a gentle hand-assisted stretch at each side.
• Avoid: rolling the head all the way back; moving quickly or forcing the range; hunching the shoulders.

Stand tall (or sit tall), feet hip-width, arms relaxed by the sides.

• Inhale: raise and open the arms
• Exhale: lower the arms around

shoulders, upper back, chest (deltoids, trapezius, rotator cuff, pectorals)

shoulder mobility, chest opening, upper-body warm-up

• keep the shoulders down away from the ears
• circle slowly through the full range
• keep the ribs soft and the core gently engaged

• Advanced: Add a light resistance band or larger overhead circles.
• Avoid: shrugging the shoulders up; arching the low back; rushing the circles.

Lie on your back, knees drawn into tabletop, arms long by your sides, palms down.

• Inhale: pump the arms briskly (×5)
• Exhale: pump the arms briskly (×5)

deep belly muscles, front abs, side waist, front of hips, front thighs, shoulders, front of neck (transverse abdominis, rectus abdominis, obliques, iliopsoas, quadriceps, anterior deltoid, deep neck flexors)

abdominal endurance, breath coordination, core warming and control

• draw the navel to the spine and keep it there
• pump from the shoulders, not the elbows
• keep the chest curl still — only the arms move

• Advanced: Lower the legs toward the mat for a longer lever and sharper pumps.
• Avoid: bouncing the head or straining the neck; arching the low back as the legs lower; holding the breath instead of pumping it.
• Skip if: neck or cervical issues (keep head down); acute low-back pain; osteoporosis (avoid loaded flexion); pregnancy after the first trimester.

Supine in a chest curl, both knees to the chest. The outside hand rests on the ankle, the inside hand on the knee of the bent leg.

• Exhale: switch legs (one change)
• Inhale: switch legs (next change)

deep belly muscles, front abs, side waist, front of hips, front thighs (transverse abdominis, rectus abdominis, obliques, iliopsoas, quadriceps)

abdominal endurance, coordination, pelvic stability

• navel to spine, torso perfectly still
• reach the extended leg long out of the hip
• switch cleanly, no yanking on the knee

• Advanced: Lower the extended leg toward the mat with a higher chest lift and crisp switches.
• Avoid: arching the low back; flaring the elbows and pulling the knee; letting the pelvis rock.
• Skip if: neck strain (keep head down); acute low-back pain; osteoporosis.

Supine, knees bent, feet flat hip-width, arms long by the sides.

• Inhale: open the knee out to the side
• Exhale: draw the knee back to center

outer hip and seat, deep belly muscles, inner thighs (gluteus medius and deep hip rotators, transverse abdominis, adductors)

hip mobility, pelvic stability, core control

• rotate from the hip, keep the pelvis square
• let the knee open only as far as the pelvis stays still
• keep the opposite hip grounded

• Advanced: Open from a tabletop leg with no foot support.
• This program: both sides
• Avoid: the pelvis rolling with the knee; opening past the point of control; the low back arching.

Supine in a chest curl, knees hugged to the chest, hands on the shins.

• Inhale: reach arms and legs long in opposite directions
• Exhale: circle the arms and draw the knees back in

deep belly muscles, front abs, side waist, front of hips, front thighs, shoulders (transverse abdominis, rectus abdominis, obliques, iliopsoas, quadriceps, deltoids)

abdominal strength, whole-body coordination, core stability under long levers

• keep the low back imprinted as the limbs extend
• reach long, then gather everything back to center
• hold the chest curl steady throughout

• Advanced: Lower the legs, reach longer, move slower.
• Avoid: arching the back as the limbs reach; losing the chest curl; holding the breath.
• Skip if: low-back pain; osteoporosis; neck strain (head down); late pregnancy.

Supine, one leg extended long on the mat, the other bent with the foot flat (or both legs long).

• Inhale: prepare and lengthen the leg
• Exhale: lift the straight leg up
• Inhale: lower the leg with control

front of hips, front thighs, deep belly muscles, back of thighs (iliopsoas, quadriceps, transverse abdominis, hamstrings (lengthening))

hip-flexor and core control, pelvic stability, hamstring flexibility

• keep the pelvis still as the leg moves
• reach the leg long out of the hip
• lower with control — don't drop

• Advanced: Keep both legs long on the mat and lower the working leg closer to the floor.
• This program: both sides
• Avoid: the pelvis tipping; the low back arching on the lower phase; bending the knee to cheat the range.

Supine, one leg reaching to the ceiling, the other long on the mat, arms pressing down.

• Inhale: cross the leg over the body and sweep it down
• Exhale: circle the leg around and up to center

deep belly muscles, side waist, front of hips, front thighs, back of thighs, inner thighs (transverse abdominis, obliques, iliopsoas, quadriceps, hamstrings, adductors)

pelvic stability, hip mobility, abdominal anti-rotation control

• anchor the pelvis as if it were glued to the mat
• let the leg draw the circle while the torso stays still
• keep the circles smooth and even, not bouncy

• Advanced: Bottom leg long on the mat, larger circles, slower tempo.
• This program: both sides
• Avoid: letting the pelvis rock side to side; a bouncy, uncontrolled leg; shortening the circle on the crossing phase.
• Skip if: acute hip-flexor strain; unstable SI joint (keep circles small).

Supine, arms pressing down by the sides, both legs straight to the ceiling.

• Inhale: sweep the legs down and to one side
• Exhale: circle around the bottom and up to center

deep belly muscles, front abs, side waist, front of hips, inner thighs, seat (rectus abdominis, obliques, transverse abdominis, iliopsoas, adductors, gluteals)

abdominal and oblique control, pelvic stability, spinal control

• anchor the upper back and shoulders down
• control the circle with the abdominals, not a swing
• keep the two sides of the circle even

• Advanced: Larger circles, lower legs, add the hip-lift sweep overhead.
• Avoid: arching the low back; using momentum; drawing uneven or lopsided circles.
• Skip if: low-back pain; disc issues; neck (roll-over version); pregnancy.

Same supported shoulder position as the Scissors, body vertical, hands on the pelvis.

• Inhale: pedal through one cycle
• Exhale: pedal through the next cycle

deep belly muscles, front abs, front of hips, front thighs, back of thighs, shoulders (transverse abdominis, rectus abdominis, iliopsoas, quadriceps, hamstrings, deltoids and triceps)

core control in inversion, hip mobility and coordination, balance

• keep the hips lifted and stable
• move from the hips, not the low back
• make the pedals big and controlled

• Advanced: Bigger range, reach the bent knee far overhead, higher hips.
• Avoid: shifting weight onto the neck; wobbling the base; straining the low back.
• Skip if: neck issues; high blood pressure; glaucoma; pregnancy; shoulder injury.

Prone, forehead on the hands, legs long, pelvis heavy into the mat.

• Exhale: curl the heel toward the seat
• Inhale: lower the foot with control

back of thighs, seat (hamstrings, gluteus maximus)

hamstring strength, knee-flexion control, pelvic stability

• keep the front of the hips pressing down
• curl smoothly, don't kick
• keep the thighs on the mat

• Advanced: Add a light ankle weight or a slow tempo hold at the top.
• Avoid: lifting the thigh off the mat; arching the low back; kicking with momentum.

Prone, both knees bent, reaching back to hold the ankles or tops of the feet, forehead near the mat.

• Inhale: rock forward as the chest lifts
• Exhale: rock back as the thighs lift

back muscles, seat, back of thighs, chest and hip flexors (stretch), shoulders (erector spinae, gluteus maximus, hamstrings, pectorals and iliopsoas (stretch), posterior deltoid)

back extension strength, front-body flexibility, dynamic control

• open the chest and lift the thighs
• press the feet into the hands to build the bow
• keep the neck long as you rock

• Advanced: Bigger rock, higher lift, sustained flow.
• Avoid: jamming the low back; straining the neck; forcing the grip or range.
• Skip if: low-back extension intolerance; spondylolisthesis; knee pain; shoulder restriction; pregnancy.

Prone, forehead on the hands, legs long and hip-width, pelvis heavy into the mat.

• Exhale: lengthen and lift the straight leg
• Inhale: lower the leg with control

seat, back of thighs, back muscles (gluteus maximus, hamstrings, erector spinae)

glute and hamstring strength, hip extension, pelvic stability

• lengthen the leg long before you lift
• keep both hip bones pressing into the mat
• lift from the seat, not the low back

• Advanced: Higher lift or hold at the top for several breaths.
• This program: both sides
• Avoid: arching the low back to gain height; rocking the pelvis; bending the knee.

Prone, propped on the forearms with elbows under the shoulders, chest lifted, legs long, thighs together.

• Inhale: prepare and hold the chest lift
• Exhale: double-kick the heel toward the seat

back of thighs, seat, back muscles, front thighs (stretch), upper back (hamstrings, gluteus maximus, erector spinae, quadriceps (stretch), scapular stabilizers)

hamstring strength, back extension endurance, quad and hip-flexor stretch

• keep the chest open and lifted
• press the thighs into the mat
• don't let the low back sink as you kick

• Advanced: Higher chest lift up on the hands, crisper double pulse.
• This program: both sides
• Avoid: collapsing between the shoulder blades; compressing the low back; rocking the hips with each kick.
• Skip if: low-back extension intolerance; knee pain; pregnancy (prone).

Prone, forehead on the hands, legs long and hip-width, pelvis heavy into the mat.

• Inhale: prepare
• Exhale: squeeze the glutes and hold
• Inhale: release

seat, deep belly muscles (gluteus maximus, transverse abdominis)

glute activation, hip extension awareness, low-back protection

• squeeze the seat, not the low back
• keep the pelvis heavy and quiet
• hold the squeeze without holding the breath

• Advanced: Add a small heel lift as you squeeze.
• Avoid: arching or gripping the low back; clenching the whole body; holding the breath.

Side-lying in a straight line, legs stacked, head supported, top hand on the mat in front.

• Exhale: lift the top leg up
• Inhale: lower the leg with control

outer hip and seat, side waist (gluteus medius and minimus, obliques)

outer hip strength, lateral stability, pelvic control

• keep the torso and pelvis still
• lead with the heel, hip pointing forward
• lift only as high as the waist stays long

• Advanced: Add pulses at the top or lower the leg slowly under tempo.
• This program: both sides
• Avoid: rolling the top hip back; hiking the hip toward the ribs; collapsing into the bottom waist.

Lie on one side in a straight line (or slightly forward of the hips), head on the bottom arm or in the hand, top hand on the mat in front, legs stacked, top leg at hip height.

• Inhale: sweep the leg forward with a double pulse
• Exhale: sweep the leg back behind

outer hip and seat, side waist, deep belly muscles, front of hips, back of thighs (gluteus medius and minimus, obliques, transverse abdominis, iliopsoas, hamstrings)

outer hip strength, pelvic and torso stability, hip mobility

• keep the torso still — only the leg moves
• lift up out of the bottom shoulder
• keep the waist quiet as the leg swings

• Advanced: Legs long in one line, hand behind the head, higher faster kicks with a still torso.
• This program: both sides
• Avoid: the torso rocking with the leg; arching the low back; hiking the hip.
• Skip if: acute hip or SI pain (keep the range modest).

Lie on one side in a straight line, head supported on the bottom arm, legs stacked, top hand on the mat in front.

• Inhale: breathe wide into the top ribs
• Exhale: draw the waist up and set the core

side waist, deep belly muscles (obliques and quadratus lumborum, transverse abdominis)

lateral core stability, torso alignment, breath control

• lift the bottom waist off the floor
• stack the shoulders and hips
• keep the neck long and the head supported

• Advanced: Float the top arm overhead while keeping the waist lifted.
• This program: both sides
• Avoid: collapsing into the bottom waist; rolling the top hip forward or back; holding the breath.

On hands and knees, hands under the shoulders, then walk the knees back so the body forms a long line from the head to the knees.

• Inhale: breathe wide, holding the line
• Exhale: draw the core in and hold

deep belly muscles, shoulders, upper back, chest (transverse and rectus abdominis, deltoids and serratus anterior, scapular stabilizers, pectorals)

core stability, shoulder strength, whole-body alignment

• make one straight line from head to knees
• press the floor away, broaden the upper back
• draw the navel up, don't let the hips sag

• Advanced: Lift the knees to a full plank from the toes.
• Avoid: sagging or piking the hips; collapsing between the shoulder blades; dropping the head.

Sit tall, legs straight and together in front, feet flexed, arms out to the sides at shoulder height (or crossed).

• Inhale: lengthen the spine and prepare
• Exhale: twist with a short-short double exhale into the pulses
• Inhale: return to center

side waist, deep belly muscles, spinal rotators, back muscles, chest (internal and external obliques, transverse abdominis, multifidus and rotatores, erector spinae, pectorals)

rotational strength, spinal mobility, posture and axial length

• grow taller as you turn
• twist from the waist with the hips anchored
• keep the legs still and even

• Advanced: Straight legs, feet flexed, deeper rotation, longer spine.
• This program: both sides
• Avoid: the hips shifting or one leg sliding forward; leading with the arms; shortening the spine as you twist.
• Skip if: acute disc or low-back pain; SI instability; osteoporosis (keep gentle).

Kneel, one hand on the mat under the shoulder, the opposite (top) leg straight out to the side at hip height, the other hand behind the head.

• Inhale: kick the top leg forward
• Exhale: sweep the leg back behind

outer hip and seat, side waist, deep belly muscles, front of hips, support shoulder (gluteus medius and minimus, obliques and quadratus lumborum, transverse abdominis, iliopsoas, deltoid and serratus anterior)

outer hip strength, lateral stability and balance, shoulder support strength

• keep the side body long and lifted
• don't collapse into the support shoulder
• keep the hips stacked — don't roll them

• Advanced: Higher and faster kicks, longer lever, longer balance, minimal support.
• This program: both sides
• Avoid: sinking into the support shoulder; the hips rotating open; the torso rocking with the kick.
• Skip if: wrist or shoulder pain; knee pain (pad the knee); SI instability.

Sit tall, legs straight and slightly wider than the hips, feet flexed, arms reaching forward at shoulder height.

• Inhale: sit tall and lengthen the spine
• Exhale: round forward and reach along the floor
• Inhale: restack the spine to tall

deep belly muscles, front abs, back of thighs, back muscles, side waist (transverse abdominis, rectus abdominis, hamstrings (lengthened), erector spinae, obliques)

spinal articulation, hamstring and back stretch, posture and breath control

• grow taller as you curl forward
• hollow the belly and stack up bone by bone
• reach forward and down, not just down

• Advanced: Straight legs, feet strongly flexed, maximum articulation.
• Avoid: collapsing the chest instead of articulating; rounding only the low back; tipping forward from the hips.
• Skip if: acute disc or low-back pain; osteoporosis (seated loaded flexion).

Sit near the front of the mat, knees to chest, hands on shins or ankles, heels near the seat, chin tucked, balanced behind the sit bones in a C-curve.

• Inhale: roll back to the shoulder blades
• Exhale: roll up and balance behind the sit bones

deep belly muscles, front abs, front of hips, inner thighs, back muscles (transverse abdominis, rectus abdominis, iliopsoas, adductors, erector spinae (eccentric))

abdominal control, balance, spinal mobility and massage

• stay round like a ball from tail to head
• use the belly to stop the roll, not the feet
• keep the chin gently tucked

• Advanced: Hold the ankles, keep heels tight, roll slowly and balance longer at the top.
• Avoid: rolling onto the neck; flinging back with momentum; losing the C-curve and flattening the back.
• Skip if: neck pathology; osteoporosis; hard surface without padding; pregnancy.

Sit with the legs straight in front, hands on the mat behind (fingers toward the hips or out), chest open.

• Inhale: kick the straight leg up toward the ceiling
• Exhale: lower the leg with control

seat, back of thighs, deep belly muscles, back of shoulders, chest, front thighs (gluteus maximus, hamstrings, transverse abdominis, posterior deltoid and triceps, pectorals (stretch), quadriceps)

posterior chain strength, shoulder stability, hip extension control

• keep the hips high and level
• keep the chest open and broad
• don't sink down into the shoulders

• Advanced: Higher kicks, longer hold, slower tempo, point and flex variations.
• Avoid: dropping the hips; collapsing the chest; straining the wrists.
• Skip if: wrist pain; shoulder impingement; neck extension intolerance.

Supine, knees bent, feet flat hip-width, arms long by the sides.

• Exhale: press the feet down and lift the hips
• Inhale: hold the bridge
• Exhale: lower the hips with control

seat, back of thighs, deep belly muscles (gluteus maximus, hamstrings, transverse abdominis)

glute and hamstring strength, hip extension, pelvic stability

• drive through the whole foot
• make one line from shoulders to knees
• keep the pelvis level and ribs soft

• Advanced: Add a marching knee lift or longer holds.
• Avoid: over-arching the low back at the top; letting the knees splay in or out; pushing the hips too high into the back.

Supine, knees bent, feet flat hip-width, arms by the sides (classically the hands support the pelvis once it is lifted).

• Exhale: peel the hips up into the bridge
• Inhale: extend the working leg up
• Exhale: kick the leg down and lift it back up

seat, back of thighs, deep belly muscles, low back, front thighs (gluteus maximus, hamstrings, transverse abdominis, erector spinae, quadriceps)

glute and hamstring strength, pelvic stability, hip extension control

• keep the hips level as the leg lifts
• drive the lift from the glutes and hamstrings
• keep the pelvis high — don't let it drop

• Advanced: Higher hips, straighter kicking leg, slower kicks.
• Avoid: hips dropping when the leg lifts; arching the low back; gripping or craning the neck.
• Skip if: neck issues; acute low-back pain; wrist or shoulder issues (hand support).

Supine, knees bent, feet flat hip-width, arms long by the sides.

• Exhale: lift the hips into the bridge
• Inhale: extend one leg, keeping hips level
• Exhale: replace the foot

seat, back of thighs, deep belly muscles, front thighs (gluteus maximus, hamstrings, transverse abdominis, quadriceps)

single-leg glute strength, pelvic stability, hip control

• keep the hips dead level as the leg lifts
• drive through the standing foot
• extend the free leg long out of the hip

• Advanced: Lower and lift the extended leg or hold longer.
• This program: both sides
• Avoid: the hip on the free-leg side dropping; arching the low back; shifting weight into the neck or shoulders.

Supine, knees bent (or in tabletop), arms out in a T, palms up.

• Inhale: lengthen at center
• Exhale: lower the knees to one side

side waist, low back, chest (stretch) (obliques, quadratus lumborum, erector spinae, pectorals (stretch))

spinal release, waist and chest stretch, down-regulation

• keep both shoulders grounded
• let the knees be heavy toward the floor
• turn the gaze away for a fuller twist

• Advanced: Extend the top leg long or draw the knees higher for more rotation.
• Avoid: letting the top shoulder lift; forcing the knees down; holding tension in the neck.

Prone, forearms on the mat with elbows under the shoulders, legs long.

• Inhale: lengthen and lift the chest
• Exhale: soften and settle into the extension

front of belly (stretch), front of hips (stretch), chest (stretch), back muscles (rectus abdominis (stretch), iliopsoas (stretch), pectorals (stretch), erector spinae)

gentle back extension, front-body opening, posture reset

• draw the chest forward and up, not just up
• keep the shoulders down away from the ears
• keep the low back long and comfortable

• Advanced: Draw the elbows closer for a higher extension.
• Avoid: crunching or pinching the low back; shrugging the shoulders; throwing the head back.
• Skip if: low-back extension intolerance; pregnancy (prone).

Sit tall, legs crossed or extended, one hand on the opposite knee, the other behind the hip.

• Inhale: lengthen the spine tall
• Exhale: rotate gently and hold

side waist, spinal rotators, back muscles (obliques, spinal rotators, erector spinae)

rotational stretch, spinal mobility, recovery

• grow taller before you twist
• use the hands to support, not force, the twist
• keep the hips grounded and square

• Advanced: Deepen the rotation and hold longer.
• This program: both sides
• Avoid: cranking the twist with the arms; collapsing or shortening the spine; the hips lifting or shifting.

Sit or stand tall, clasp the hands behind the back.

• Inhale: lift the chest and open across the collarbones
• Exhale: soften and settle into the opening

chest, front of shoulders, front of arms (pectoralis major and minor, anterior deltoid, biceps)