Beginner

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

• Beginner: Wrap a band or scarf around the ribs to feel the expansion.
• Avoid: lifting the shoulders to breathe; puffing only the belly; forcing the breath.

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

• Exhale: curl the tailbone up and peel the spine off the mat
• Inhale: hold at the top of the bridge
• Exhale: roll the spine down bone by bone

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

spinal articulation, glute and hamstring activation, spinal mobility

• peel up one bone at a time
• keep the ribs soft — don't over-arch
• roll down like melting the spine into the mat

• Beginner: Smaller range, lifting only to the low back.
• Avoid: lifting in one stiff piece; over-arching and hinging from the low back; pushing the hips too high.

Supine, knees bent, feet flat, hands lightly behind the head.

• Inhale: nod the chin
• Exhale: curl the head and shoulders up slightly
• Inhale: lower back down

front abs, front of neck (rectus abdominis, deep cervical flexors)

neck and core warm-up, safe cervical flexion, curl rehearsal

• lengthen the back of the neck as you nod
• curl with the belly, not the neck
• keep the movement small and smooth

• Beginner: Just practice the chin nod without the curl.
• Avoid: jamming the chin to the chest; pulling the head with the hands; curling too high too soon.

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

• Exhale: round the spine up (cat)
• Inhale: arch and open the chest (cow)

deep belly muscles, back muscles, neck (transverse abdominis, erector spinae and multifidus, cervical extensors)

spinal mobility, core connection, breath coordination

• move sequentially, tail to head
• keep the shoulders down away from the ears
• let the breath lead the movement

• Beginner: Smaller range, cushion under the knees.
• Avoid: moving only the middle back; shrugging the shoulders; rushing without 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

• Beginner: Cross the arms on the chest, smaller rotation.
• Avoid: the hips shifting with the twist; leading with the arms; collapsing the spine.

Stand tall, feet hip-width, knees soft, arms relaxed.

• Exhale: roll down through the spine
• Inhale: hang and breathe at the bottom
• Exhale: restack the spine to standing

deep belly muscles, back muscles, back of thighs (stretch) (transverse abdominis, erector spinae (eccentric), hamstrings (stretch))

spinal articulation, back and hamstring release, posture reset

• keep the knees soft
• let the head be heavy and lead the roll
• stack up one bone at a time

• Beginner: Bend the knees more and reduce the range.
• Avoid: rolling down in one stiff piece; locking the knees; coming up with a flat, hinged back.

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

• Beginner: Keep the head down and the legs higher toward the ceiling.
• 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

• Beginner: Keep the foot on the floor and open a small range with a hand on the pelvis.
• This program: both sides
• Avoid: the pelvis rolling with the knee; opening past the point of control; the low back arching.

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

• Beginner: Rest a hand on the belly to feel the draw-in.
• Avoid: holding the breath; over-gripping or bulging the belly; flattening the back too hard.

Supine, legs straight and together, arms reaching overhead on the floor.

• Inhale: float the arms to the ceiling
• Exhale: curl up and reach forward over the legs
• Inhale: begin the return, sitting tall
• Exhale: roll down bone by bone

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

spinal articulation, abdominal strength, hamstring flexibility

• lead with the head, then peel up one bone at a time
• hollow the belly as you rise
• reach the fingers past the toes at the top

• Beginner: Bend the knees, slide the hands along the thighs, or anchor the feet.
• Avoid: using momentum to fling up; letting the feet lift off the mat; rising in one stiff piece instead of articulating.
• Skip if: acute low-back pain; disc pathology; osteoporosis; late pregnancy.

Supine, knees bent feet flat (or in tabletop), arms long by the sides, palms down.

• Inhale: pump the arms in small beats (×5)
• Exhale: pump the arms in small beats (×5)

deep belly muscles, front abs, front of neck, shoulders (transverse abdominis, rectus abdominis, deep neck flexors, anterior deltoid)

abdominal endurance, breath coordination, core warming

• hold a steady chest curl while the arms pump
• pump from the shoulders, not the elbows
• match the breath to the beats

• Beginner: Keep the head down and feet flat, just pump the arms.
• Avoid: bouncing the head; arching the low back; holding the breath.
• Skip if: neck strain (keep head down); acute low-back pain.

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

• Beginner: Bend the moving knee, bend the bottom leg foot flat, or make small circles.
• 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, knees bent, feet flat hip-width, hands lightly behind the head, elbows wide.

• Inhale: nod the chin and prepare
• Exhale: curl the head and shoulders up
• Inhale: lower back down with control

front abs, deep belly muscles, front of neck (rectus abdominis, transverse abdominis, deep neck flexors)

abdominal strength, safe neck flexion, core control

• hollow the belly as you curl
• the hands support the head — don't pull
• reach the ribs toward the hips

• Beginner: Support the head fully in the hands and curl a small range.
• Avoid: pulling the head with the hands; leading with the chin poking up; bulging the belly outward.
• Skip if: acute neck pain; osteoporosis (loaded flexion).

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

• Beginner: Bend the supporting leg foot-flat and lift a smaller range.
• This program: both sides
• Avoid: the pelvis tipping; the low back arching on the lower phase; bending the knee to cheat the range.

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

• Beginner: Keep knees in tabletop or feet on the floor with the head down.
• 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.

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

• Beginner: Keep the forearms low, reduce the range, use a single 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, 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

• Beginner: Lift only opposite arm and leg alternately with no flutter, low range.
• Avoid: crunching the low back; dropping the chest; straining the neck.
• Skip if: low-back extension intolerance; spondylolisthesis; pregnancy (prone).

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

• Beginner: Small controlled curls.
• Avoid: lifting the thigh off the mat; arching the low back; kicking with momentum.

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

• Beginner: Bend the bottom leg for a wider base, lower the top leg, smaller range.
• 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).

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

• Beginner: Bend the knees, sit on a cushion, cross the arms on the chest.
• 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, knees bent, feet flat on the floor, arms reaching forward at shoulder height.

• Inhale: sit tall and prepare
• Exhale: scoop the belly and roll halfway back
• Inhale: hold the C-curve
• Exhale: draw back up to tall

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

abdominal control, spinal articulation, posture

• scoop the belly into a deep C-curve
• roll back one vertebra at a time
• control the return — don't collapse or fling

• Beginner: Hold behind the thighs to assist, smaller range.
• Avoid: gripping the hip flexors instead of the belly; rolling back in one stiff piece; losing the C-curve.

Balance behind the sit bones in a C-curve, knees open, hands threaded from inside the knees to hold the outside of the ankles, soles together, feet off the floor.

• Inhale: roll back to the shoulder blades
• Exhale: roll up to balance

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

• keep the C-curve from tail to head
• roll only to the shoulder blades
• control the roll — no flinging

• Beginner: Hold the shins, skip the claps, use a smaller range.
• Avoid: rolling onto the neck; losing the round shape; flinging back with momentum.
• Skip if: neck pathology; osteoporosis; hard surface without padding; 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

• Beginner: Hold behind the thighs, use a wider grip, and roll a smaller range.
• 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.

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

• Beginner: Hold a basic bridge with both feet down, no leg extension, no hand support.
• 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: 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

• Beginner: Lift a lower range and hold briefly.
• 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 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

• Beginner: Extend the leg only to tabletop, or keep the toes lightly touching down.
• 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, 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

• Beginner: Keep the supporting foot on the floor for a lighter stretch.
• This program: both sides
• Avoid: pointing the crossed foot; lifting the head and tensing the neck; forcing the range.

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

• Beginner: Sit on a cushion, smaller rotation.
• 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

• Beginner: Hold a strap between the hands if they don't clasp.
• Avoid: flaring the ribs and arching the low back; shrugging the shoulders up; cranking the neck back.
• Skip if: shoulder impingement (keep gentle).

Sit in a Z-sit with both knees bent to one side, one hand on the mat, the other arm resting on the top leg.

• Inhale: reach the arm up and lengthen
• Exhale: side-bend over into the stretch

side waist, sides of the back, between the ribs (obliques, quadratus lumborum, latissimus dorsi, intercostals)

lateral stretch, waist and side-body length, breath into the ribs

• keep both sit bones grounded
• reach up and over, lengthening the top waist
• breathe into the stretched side ribs

• Beginner: Rest the bottom forearm down for support, smaller bend.
• This program: both sides
• Avoid: collapsing forward instead of side-bending; letting the sit bone lift; shrugging the reaching shoulder.

Half-kneel with one knee down and the other foot forward flat, pelvis square.

• Inhale: prepare and lengthen the spine
• Exhale: tuck the pelvis and ease forward

front of hips, front thighs (iliopsoas, rectus femoris, quadriceps)

hip-flexor and quad stretch, hip mobility, posture

• tuck the pelvis under before shifting forward
• keep the torso tall over the hips
• keep the front knee over the ankle

• Beginner: Pad the kneeling knee and skip the back-foot catch.
• This program: both sides
• Avoid: arching the low back instead of tucking; letting the front knee collapse past the toes; forcing the range.
• Skip if: acute knee pain (pad the knee).

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

• Beginner: Widen the knees or place a cushion under the hips or forehead.
• 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 (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

• Beginner: Wrap a band or scarf around the ribs to feel the expansion.
• Avoid: lifting the shoulders to breathe; puffing only the belly; forcing the breath.

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

• Exhale: curl the tailbone up and peel the spine off the mat
• Inhale: hold at the top of the bridge
• Exhale: roll the spine down bone by bone

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

spinal articulation, glute and hamstring activation, spinal mobility

• peel up one bone at a time
• keep the ribs soft — don't over-arch
• roll down like melting the spine into the mat

• Beginner: Smaller range, lifting only to the low back.
• Avoid: lifting in one stiff piece; over-arching and hinging from the low back; pushing the hips too high.

Supine, knees bent, feet flat, hands lightly behind the head.

• Inhale: nod the chin
• Exhale: curl the head and shoulders up slightly
• Inhale: lower back down

front abs, front of neck (rectus abdominis, deep cervical flexors)

neck and core warm-up, safe cervical flexion, curl rehearsal

• lengthen the back of the neck as you nod
• curl with the belly, not the neck
• keep the movement small and smooth

• Beginner: Just practice the chin nod without the curl.
• Avoid: jamming the chin to the chest; pulling the head with the hands; curling too high too soon.

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

• Exhale: round the spine up (cat)
• Inhale: arch and open the chest (cow)

deep belly muscles, back muscles, neck (transverse abdominis, erector spinae and multifidus, cervical extensors)

spinal mobility, core connection, breath coordination

• move sequentially, tail to head
• keep the shoulders down away from the ears
• let the breath lead the movement

• Beginner: Smaller range, cushion under the knees.
• Avoid: moving only the middle back; shrugging the shoulders; rushing without 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

• Beginner: Cross the arms on the chest, smaller rotation.
• Avoid: the hips shifting with the twist; leading with the arms; collapsing the spine.

Stand tall, feet hip-width, knees soft, arms relaxed.

• Exhale: roll down through the spine
• Inhale: hang and breathe at the bottom
• Exhale: restack the spine to standing

deep belly muscles, back muscles, back of thighs (stretch) (transverse abdominis, erector spinae (eccentric), hamstrings (stretch))

spinal articulation, back and hamstring release, posture reset

• keep the knees soft
• let the head be heavy and lead the roll
• stack up one bone at a time

• Beginner: Bend the knees more and reduce the range.
• Avoid: rolling down in one stiff piece; locking the knees; coming up with a flat, hinged back.

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

• Beginner: Keep the head down and the legs higher toward the ceiling.
• 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

• Beginner: Keep the foot on the floor and open a small range with a hand on the pelvis.
• This program: both sides
• Avoid: the pelvis rolling with the knee; opening past the point of control; the low back arching.

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

• Beginner: Rest a hand on the belly to feel the draw-in.
• Avoid: holding the breath; over-gripping or bulging the belly; flattening the back too hard.

Supine, knees bent feet flat (or in tabletop), arms long by the sides, palms down.

• Inhale: pump the arms in small beats (×5)
• Exhale: pump the arms in small beats (×5)

deep belly muscles, front abs, front of neck, shoulders (transverse abdominis, rectus abdominis, deep neck flexors, anterior deltoid)

abdominal endurance, breath coordination, core warming

• hold a steady chest curl while the arms pump
• pump from the shoulders, not the elbows
• match the breath to the beats

• Beginner: Keep the head down and feet flat, just pump the arms.
• Avoid: bouncing the head; arching the low back; holding the breath.
• Skip if: neck strain (keep head down); acute low-back pain.

Supine, knees bent, feet flat hip-width, hands lightly behind the head, elbows wide.

• Inhale: nod the chin and prepare
• Exhale: curl the head and shoulders up
• Inhale: lower back down with control

front abs, deep belly muscles, front of neck (rectus abdominis, transverse abdominis, deep neck flexors)

abdominal strength, safe neck flexion, core control

• hollow the belly as you curl
• the hands support the head — don't pull
• reach the ribs toward the hips

• Beginner: Support the head fully in the hands and curl a small range.
• Avoid: pulling the head with the hands; leading with the chin poking up; bulging the belly outward.
• Skip if: acute neck pain; osteoporosis (loaded flexion).

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

• Beginner: Bend the supporting leg foot-flat and lift a smaller range.
• This program: both sides
• Avoid: the pelvis tipping; the low back arching on the lower phase; bending the knee to cheat the range.

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

• Beginner: Keep the forearms low, reduce the range, use a single 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, 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

• Beginner: Lift only opposite arm and leg alternately with no flutter, low range.
• Avoid: crunching the low back; dropping the chest; straining the neck.
• Skip if: low-back extension intolerance; spondylolisthesis; pregnancy (prone).

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

• Beginner: Small controlled curls.
• Avoid: lifting the thigh off the mat; arching the low back; kicking with momentum.

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

• Beginner: Small gentle squeezes with a hand check on the seat.
• Avoid: arching or gripping the low back; clenching the whole body; holding the breath.

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

• Beginner: Lift a small range with a hand check on the seat.
• 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

• Beginner: Bend the bottom leg for a wider base, lower the top leg, smaller range.
• 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).

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

• Beginner: Bend the bottom leg for support, smaller range.
• This program: both sides
• Avoid: rolling the top hip back; hiking the hip toward the ribs; collapsing into the bottom waist.

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

• Beginner: Bend the knees, sit on a cushion, cross the arms on the chest.
• 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, knees bent, feet flat on the floor, arms reaching forward at shoulder height.

• Inhale: sit tall and prepare
• Exhale: scoop the belly and roll halfway back
• Inhale: hold the C-curve
• Exhale: draw back up to tall

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

abdominal control, spinal articulation, posture

• scoop the belly into a deep C-curve
• roll back one vertebra at a time
• control the return — don't collapse or fling

• Beginner: Hold behind the thighs to assist, smaller range.
• Avoid: gripping the hip flexors instead of the belly; rolling back in one stiff piece; losing the C-curve.

Balance behind the sit bones in a C-curve, knees open, hands threaded from inside the knees to hold the outside of the ankles, soles together, feet off the floor.

• Inhale: roll back to the shoulder blades
• Exhale: roll up to balance

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

• keep the C-curve from tail to head
• roll only to the shoulder blades
• control the roll — no flinging

• Beginner: Hold the shins, skip the claps, use a smaller range.
• Avoid: rolling onto the neck; losing the round shape; flinging back with momentum.
• Skip if: neck pathology; osteoporosis; hard surface without padding; 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

• Beginner: Hold behind the thighs, use a wider grip, and roll a smaller range.
• 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.

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

• Beginner: Hold a basic bridge with both feet down, no leg extension, no hand support.
• 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: 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

• Beginner: Lift a lower range and hold briefly.
• 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 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

• Beginner: Extend the leg only to tabletop, or keep the toes lightly touching down.
• 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, 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

• Beginner: Keep the supporting foot on the floor for a lighter stretch.
• This program: both sides
• Avoid: pointing the crossed foot; lifting the head and tensing the neck; forcing the range.

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

• Beginner: Sit on a cushion, smaller rotation.
• 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

• Beginner: Hold a strap between the hands if they don't clasp.
• Avoid: flaring the ribs and arching the low back; shrugging the shoulders up; cranking the neck back.
• Skip if: shoulder impingement (keep gentle).

Sit in a Z-sit with both knees bent to one side, one hand on the mat, the other arm resting on the top leg.

• Inhale: reach the arm up and lengthen
• Exhale: side-bend over into the stretch

side waist, sides of the back, between the ribs (obliques, quadratus lumborum, latissimus dorsi, intercostals)

lateral stretch, waist and side-body length, breath into the ribs

• keep both sit bones grounded
• reach up and over, lengthening the top waist
• breathe into the stretched side ribs

• Beginner: Rest the bottom forearm down for support, smaller bend.
• This program: both sides
• Avoid: collapsing forward instead of side-bending; letting the sit bone lift; shrugging the reaching shoulder.

Half-kneel with one knee down and the other foot forward flat, pelvis square.

• Inhale: prepare and lengthen the spine
• Exhale: tuck the pelvis and ease forward

front of hips, front thighs (iliopsoas, rectus femoris, quadriceps)

hip-flexor and quad stretch, hip mobility, posture

• tuck the pelvis under before shifting forward
• keep the torso tall over the hips
• keep the front knee over the ankle

• Beginner: Pad the kneeling knee and skip the back-foot catch.
• This program: both sides
• Avoid: arching the low back instead of tucking; letting the front knee collapse past the toes; forcing the range.
• Skip if: acute knee pain (pad the knee).

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

• Beginner: Widen the knees or place a cushion under the hips or forehead.
• 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 (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

• Beginner: Wrap a band or scarf around the ribs to feel the expansion.
• Avoid: lifting the shoulders to breathe; puffing only the belly; forcing the breath.

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

• Exhale: curl the tailbone up and peel the spine off the mat
• Inhale: hold at the top of the bridge
• Exhale: roll the spine down bone by bone

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

spinal articulation, glute and hamstring activation, spinal mobility

• peel up one bone at a time
• keep the ribs soft — don't over-arch
• roll down like melting the spine into the mat

• Beginner: Smaller range, lifting only to the low back.
• Avoid: lifting in one stiff piece; over-arching and hinging from the low back; pushing the hips too high.

Supine, knees bent, feet flat, hands lightly behind the head.

• Inhale: nod the chin
• Exhale: curl the head and shoulders up slightly
• Inhale: lower back down

front abs, front of neck (rectus abdominis, deep cervical flexors)

neck and core warm-up, safe cervical flexion, curl rehearsal

• lengthen the back of the neck as you nod
• curl with the belly, not the neck
• keep the movement small and smooth

• Beginner: Just practice the chin nod without the curl.
• Avoid: jamming the chin to the chest; pulling the head with the hands; curling too high too soon.

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

• Exhale: round the spine up (cat)
• Inhale: arch and open the chest (cow)

deep belly muscles, back muscles, neck (transverse abdominis, erector spinae and multifidus, cervical extensors)

spinal mobility, core connection, breath coordination

• move sequentially, tail to head
• keep the shoulders down away from the ears
• let the breath lead the movement

• Beginner: Smaller range, cushion under the knees.
• Avoid: moving only the middle back; shrugging the shoulders; rushing without 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

• Beginner: Cross the arms on the chest, smaller rotation.
• Avoid: the hips shifting with the twist; leading with the arms; collapsing the spine.

Stand tall, feet hip-width, knees soft, arms relaxed.

• Exhale: roll down through the spine
• Inhale: hang and breathe at the bottom
• Exhale: restack the spine to standing

deep belly muscles, back muscles, back of thighs (stretch) (transverse abdominis, erector spinae (eccentric), hamstrings (stretch))

spinal articulation, back and hamstring release, posture reset

• keep the knees soft
• let the head be heavy and lead the roll
• stack up one bone at a time

• Beginner: Bend the knees more and reduce the range.
• Avoid: rolling down in one stiff piece; locking the knees; coming up with a flat, hinged back.

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

• Beginner: Keep the head down and the legs higher toward the ceiling.
• 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

• Beginner: Keep the foot on the floor and open a small range with a hand on the pelvis.
• This program: both sides
• Avoid: the pelvis rolling with the knee; opening past the point of control; the low back arching.

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

• Beginner: Rest a hand on the belly to feel the draw-in.
• Avoid: holding the breath; over-gripping or bulging the belly; flattening the back too hard.

Supine, knees bent feet flat (or in tabletop), arms long by the sides, palms down.

• Inhale: pump the arms in small beats (×5)
• Exhale: pump the arms in small beats (×5)

deep belly muscles, front abs, front of neck, shoulders (transverse abdominis, rectus abdominis, deep neck flexors, anterior deltoid)

abdominal endurance, breath coordination, core warming

• hold a steady chest curl while the arms pump
• pump from the shoulders, not the elbows
• match the breath to the beats

• Beginner: Keep the head down and feet flat, just pump the arms.
• Avoid: bouncing the head; arching the low back; holding the breath.
• Skip if: neck strain (keep head down); acute low-back pain.

Supine, knees bent, feet flat hip-width, hands lightly behind the head, elbows wide.

• Inhale: nod the chin and prepare
• Exhale: curl the head and shoulders up
• Inhale: lower back down with control

front abs, deep belly muscles, front of neck (rectus abdominis, transverse abdominis, deep neck flexors)

abdominal strength, safe neck flexion, core control

• hollow the belly as you curl
• the hands support the head — don't pull
• reach the ribs toward the hips

• Beginner: Support the head fully in the hands and curl a small range.
• Avoid: pulling the head with the hands; leading with the chin poking up; bulging the belly outward.
• Skip if: acute neck pain; osteoporosis (loaded flexion).

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

• Beginner: Bend the supporting leg foot-flat and lift a smaller range.
• This program: both sides
• Avoid: the pelvis tipping; the low back arching on the lower phase; bending the knee to cheat the range.

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

• Beginner: Stay on the forearms with a small lift.
• 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).

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

• Beginner: Keep the forearms low, reduce the range, use a single 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, 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

• Beginner: Lift only opposite arm and leg alternately with no flutter, low range.
• Avoid: crunching the low back; dropping the chest; straining the neck.
• Skip if: low-back extension intolerance; spondylolisthesis; pregnancy (prone).

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

• Beginner: Small controlled curls.
• Avoid: lifting the thigh off the mat; arching the low back; kicking with momentum.

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

• Beginner: Keep a low lift or come onto the forearms (sphinx).
• Avoid: dumping into the low back; shrugging the shoulders; throwing the head back.
• 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

• Beginner: Bend the bottom leg for a wider base, lower the top leg, smaller range.
• 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).

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

• Beginner: Sit cross-legged or on a cushion with a smaller rotation.
• Avoid: leading with the arm instead of the waist; shrugging the shoulder; the hips shifting with the twist.

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

• Beginner: Bend the knees, sit on a cushion, cross the arms on the chest.
• 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, knees bent, feet flat on the floor, arms reaching forward at shoulder height.

• Inhale: sit tall and prepare
• Exhale: scoop the belly and roll halfway back
• Inhale: hold the C-curve
• Exhale: draw back up to tall

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

abdominal control, spinal articulation, posture

• scoop the belly into a deep C-curve
• roll back one vertebra at a time
• control the return — don't collapse or fling

• Beginner: Hold behind the thighs to assist, smaller range.
• Avoid: gripping the hip flexors instead of the belly; rolling back in one stiff piece; losing the C-curve.

Balance behind the sit bones in a C-curve, knees open, hands threaded from inside the knees to hold the outside of the ankles, soles together, feet off the floor.

• Inhale: roll back to the shoulder blades
• Exhale: roll up to balance

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

• keep the C-curve from tail to head
• roll only to the shoulder blades
• control the roll — no flinging

• Beginner: Hold the shins, skip the claps, use a smaller range.
• Avoid: rolling onto the neck; losing the round shape; flinging back with momentum.
• Skip if: neck pathology; osteoporosis; hard surface without padding; 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

• Beginner: Hold behind the thighs, use a wider grip, and roll a smaller range.
• 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.

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

• Beginner: Hold a basic bridge with both feet down, no leg extension, no hand support.
• 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: 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

• Beginner: Lift a lower range and hold briefly.
• 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 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

• Beginner: Extend the leg only to tabletop, or keep the toes lightly touching down.
• 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, 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

• Beginner: Keep the supporting foot on the floor for a lighter stretch.
• This program: both sides
• Avoid: pointing the crossed foot; lifting the head and tensing the neck; forcing the range.

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

• Beginner: Sit on a cushion, smaller rotation.
• 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

• Beginner: Hold a strap between the hands if they don't clasp.
• Avoid: flaring the ribs and arching the low back; shrugging the shoulders up; cranking the neck back.
• Skip if: shoulder impingement (keep gentle).

Sit in a Z-sit with both knees bent to one side, one hand on the mat, the other arm resting on the top leg.

• Inhale: reach the arm up and lengthen
• Exhale: side-bend over into the stretch

side waist, sides of the back, between the ribs (obliques, quadratus lumborum, latissimus dorsi, intercostals)

lateral stretch, waist and side-body length, breath into the ribs

• keep both sit bones grounded
• reach up and over, lengthening the top waist
• breathe into the stretched side ribs

• Beginner: Rest the bottom forearm down for support, smaller bend.
• This program: both sides
• Avoid: collapsing forward instead of side-bending; letting the sit bone lift; shrugging the reaching shoulder.

Half-kneel with one knee down and the other foot forward flat, pelvis square.

• Inhale: prepare and lengthen the spine
• Exhale: tuck the pelvis and ease forward

front of hips, front thighs (iliopsoas, rectus femoris, quadriceps)

hip-flexor and quad stretch, hip mobility, posture

• tuck the pelvis under before shifting forward
• keep the torso tall over the hips
• keep the front knee over the ankle

• Beginner: Pad the kneeling knee and skip the back-foot catch.
• This program: both sides
• Avoid: arching the low back instead of tucking; letting the front knee collapse past the toes; forcing the range.
• Skip if: acute knee pain (pad the knee).

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

• Beginner: Widen the knees or place a cushion under the hips or forehead.
• 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 (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

• Beginner: Wrap a band or scarf around the ribs to feel the expansion.
• Avoid: lifting the shoulders to breathe; puffing only the belly; forcing the breath.

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

• Exhale: curl the tailbone up and peel the spine off the mat
• Inhale: hold at the top of the bridge
• Exhale: roll the spine down bone by bone

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

spinal articulation, glute and hamstring activation, spinal mobility

• peel up one bone at a time
• keep the ribs soft — don't over-arch
• roll down like melting the spine into the mat

• Beginner: Smaller range, lifting only to the low back.
• Avoid: lifting in one stiff piece; over-arching and hinging from the low back; pushing the hips too high.

Supine, knees bent, feet flat, hands lightly behind the head.

• Inhale: nod the chin
• Exhale: curl the head and shoulders up slightly
• Inhale: lower back down

front abs, front of neck (rectus abdominis, deep cervical flexors)

neck and core warm-up, safe cervical flexion, curl rehearsal

• lengthen the back of the neck as you nod
• curl with the belly, not the neck
• keep the movement small and smooth

• Beginner: Just practice the chin nod without the curl.
• Avoid: jamming the chin to the chest; pulling the head with the hands; curling too high too soon.

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

• Exhale: round the spine up (cat)
• Inhale: arch and open the chest (cow)

deep belly muscles, back muscles, neck (transverse abdominis, erector spinae and multifidus, cervical extensors)

spinal mobility, core connection, breath coordination

• move sequentially, tail to head
• keep the shoulders down away from the ears
• let the breath lead the movement

• Beginner: Smaller range, cushion under the knees.
• Avoid: moving only the middle back; shrugging the shoulders; rushing without 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

• Beginner: Cross the arms on the chest, smaller rotation.
• Avoid: the hips shifting with the twist; leading with the arms; collapsing the spine.

Stand tall, feet hip-width, knees soft, arms relaxed.

• Exhale: roll down through the spine
• Inhale: hang and breathe at the bottom
• Exhale: restack the spine to standing

deep belly muscles, back muscles, back of thighs (stretch) (transverse abdominis, erector spinae (eccentric), hamstrings (stretch))

spinal articulation, back and hamstring release, posture reset

• keep the knees soft
• let the head be heavy and lead the roll
• stack up one bone at a time

• Beginner: Bend the knees more and reduce the range.
• Avoid: rolling down in one stiff piece; locking the knees; coming up with a flat, hinged back.

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

• Beginner: Keep the head down and the legs higher toward the ceiling.
• 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

• Beginner: Keep the foot on the floor and open a small range with a hand on the pelvis.
• This program: both sides
• Avoid: the pelvis rolling with the knee; opening past the point of control; the low back arching.

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

• Beginner: Rest a hand on the belly to feel the draw-in.
• Avoid: holding the breath; over-gripping or bulging the belly; flattening the back too hard.

Supine, legs straight and together, arms reaching overhead on the floor.

• Inhale: float the arms to the ceiling
• Exhale: curl up and reach forward over the legs
• Inhale: begin the return, sitting tall
• Exhale: roll down bone by bone

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

spinal articulation, abdominal strength, hamstring flexibility

• lead with the head, then peel up one bone at a time
• hollow the belly as you rise
• reach the fingers past the toes at the top

• Beginner: Bend the knees, slide the hands along the thighs, or anchor the feet.
• Avoid: using momentum to fling up; letting the feet lift off the mat; rising in one stiff piece instead of articulating.
• Skip if: acute low-back pain; disc pathology; osteoporosis; late pregnancy.

Supine, knees bent feet flat (or in tabletop), arms long by the sides, palms down.

• Inhale: pump the arms in small beats (×5)
• Exhale: pump the arms in small beats (×5)

deep belly muscles, front abs, front of neck, shoulders (transverse abdominis, rectus abdominis, deep neck flexors, anterior deltoid)

abdominal endurance, breath coordination, core warming

• hold a steady chest curl while the arms pump
• pump from the shoulders, not the elbows
• match the breath to the beats

• Beginner: Keep the head down and feet flat, just pump the arms.
• Avoid: bouncing the head; arching the low back; holding the breath.
• Skip if: neck strain (keep head down); acute low-back pain.

Supine, knees bent, feet flat hip-width, hands lightly behind the head, elbows wide.

• Inhale: nod the chin and prepare
• Exhale: curl the head and shoulders up
• Inhale: lower back down with control

front abs, deep belly muscles, front of neck (rectus abdominis, transverse abdominis, deep neck flexors)

abdominal strength, safe neck flexion, core control

• hollow the belly as you curl
• the hands support the head — don't pull
• reach the ribs toward the hips

• Beginner: Support the head fully in the hands and curl a small range.
• Avoid: pulling the head with the hands; leading with the chin poking up; bulging the belly outward.
• Skip if: acute neck pain; osteoporosis (loaded flexion).

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

• Beginner: Bend the supporting leg foot-flat and lift a smaller range.
• This program: both sides
• Avoid: the pelvis tipping; the low back arching on the lower phase; bending the knee to cheat the range.

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

• Beginner: Keep knees in tabletop or feet on the floor with the head down.
• 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.

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

• Beginner: Keep the forearms low, reduce the range, use a single 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, 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

• Beginner: Lift only opposite arm and leg alternately with no flutter, low range.
• Avoid: crunching the low back; dropping the chest; straining the neck.
• Skip if: low-back extension intolerance; spondylolisthesis; pregnancy (prone).

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

• Beginner: Small controlled curls.
• Avoid: lifting the thigh off the mat; arching the low back; kicking with momentum.

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

• Beginner: Lift a small range with a hand check on the seat.
• 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

• Beginner: Bend the bottom leg for a wider base, lower the top leg, smaller range.
• 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).

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

• Beginner: Shorter holds, hands elevated on a step.
• 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

• Beginner: Reach just the arm or just the leg first, keeping the other grounded.
• This program: both sides
• Avoid: arching or rotating the low back; hiking the lifting hip; shrugging the support shoulder.

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

• Beginner: Bend the knees, sit on a cushion, cross the arms on the chest.
• 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, knees bent, feet flat on the floor, arms reaching forward at shoulder height.

• Inhale: sit tall and prepare
• Exhale: scoop the belly and roll halfway back
• Inhale: hold the C-curve
• Exhale: draw back up to tall

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

abdominal control, spinal articulation, posture

• scoop the belly into a deep C-curve
• roll back one vertebra at a time
• control the return — don't collapse or fling

• Beginner: Hold behind the thighs to assist, smaller range.
• Avoid: gripping the hip flexors instead of the belly; rolling back in one stiff piece; losing the C-curve.

Balance behind the sit bones in a C-curve, knees open, hands threaded from inside the knees to hold the outside of the ankles, soles together, feet off the floor.

• Inhale: roll back to the shoulder blades
• Exhale: roll up to balance

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

• keep the C-curve from tail to head
• roll only to the shoulder blades
• control the roll — no flinging

• Beginner: Hold the shins, skip the claps, use a smaller range.
• Avoid: rolling onto the neck; losing the round shape; flinging back with momentum.
• Skip if: neck pathology; osteoporosis; hard surface without padding; pregnancy.

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

• Beginner: Hold a basic bridge with both feet down, no leg extension, no hand support.
• 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: 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

• Beginner: Lift a lower range and hold briefly.
• 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 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

• Beginner: Extend the leg only to tabletop, or keep the toes lightly touching down.
• 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, 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

• Beginner: Keep the supporting foot on the floor for a lighter stretch.
• This program: both sides
• Avoid: pointing the crossed foot; lifting the head and tensing the neck; forcing the range.

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

• Beginner: Bend the stretching knee slightly or use a strap around 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

• Beginner: Sit on a cushion, smaller rotation.
• 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

• Beginner: Hold a strap between the hands if they don't clasp.
• Avoid: flaring the ribs and arching the low back; shrugging the shoulders up; cranking the neck back.
• Skip if: shoulder impingement (keep gentle).

Half-kneel with one knee down and the other foot forward flat, pelvis square.

• Inhale: prepare and lengthen the spine
• Exhale: tuck the pelvis and ease forward

front of hips, front thighs (iliopsoas, rectus femoris, quadriceps)

hip-flexor and quad stretch, hip mobility, posture

• tuck the pelvis under before shifting forward
• keep the torso tall over the hips
• keep the front knee over the ankle

• Beginner: Pad the kneeling knee and skip the back-foot catch.
• This program: both sides
• Avoid: arching the low back instead of tucking; letting the front knee collapse past the toes; forcing the range.
• Skip if: acute knee pain (pad the knee).

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

• Beginner: Widen the knees or place a cushion under the hips or forehead.
• 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 (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

• Beginner: Wrap a band or scarf around the ribs to feel the expansion.
• Avoid: lifting the shoulders to breathe; puffing only the belly; forcing the breath.

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

• Exhale: curl the tailbone up and peel the spine off the mat
• Inhale: hold at the top of the bridge
• Exhale: roll the spine down bone by bone

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

spinal articulation, glute and hamstring activation, spinal mobility

• peel up one bone at a time
• keep the ribs soft — don't over-arch
• roll down like melting the spine into the mat

• Beginner: Smaller range, lifting only to the low back.
• Avoid: lifting in one stiff piece; over-arching and hinging from the low back; pushing the hips too high.

Supine, knees bent, feet flat, hands lightly behind the head.

• Inhale: nod the chin
• Exhale: curl the head and shoulders up slightly
• Inhale: lower back down

front abs, front of neck (rectus abdominis, deep cervical flexors)

neck and core warm-up, safe cervical flexion, curl rehearsal

• lengthen the back of the neck as you nod
• curl with the belly, not the neck
• keep the movement small and smooth

• Beginner: Just practice the chin nod without the curl.
• Avoid: jamming the chin to the chest; pulling the head with the hands; curling too high too soon.

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

• Exhale: round the spine up (cat)
• Inhale: arch and open the chest (cow)

deep belly muscles, back muscles, neck (transverse abdominis, erector spinae and multifidus, cervical extensors)

spinal mobility, core connection, breath coordination

• move sequentially, tail to head
• keep the shoulders down away from the ears
• let the breath lead the movement

• Beginner: Smaller range, cushion under the knees.
• Avoid: moving only the middle back; shrugging the shoulders; rushing without 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

• Beginner: Cross the arms on the chest, smaller rotation.
• Avoid: the hips shifting with the twist; leading with the arms; collapsing the spine.

Stand tall, feet hip-width, knees soft, arms relaxed.

• Exhale: roll down through the spine
• Inhale: hang and breathe at the bottom
• Exhale: restack the spine to standing

deep belly muscles, back muscles, back of thighs (stretch) (transverse abdominis, erector spinae (eccentric), hamstrings (stretch))

spinal articulation, back and hamstring release, posture reset

• keep the knees soft
• let the head be heavy and lead the roll
• stack up one bone at a time

• Beginner: Bend the knees more and reduce the range.
• Avoid: rolling down in one stiff piece; locking the knees; coming up with a flat, hinged back.

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

• Beginner: Keep the head down and the legs higher toward the ceiling.
• 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

• Beginner: Keep the foot on the floor and open a small range with a hand on the pelvis.
• This program: both sides
• Avoid: the pelvis rolling with the knee; opening past the point of control; the low back arching.

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

• Beginner: Rest a hand on the belly to feel the draw-in.
• Avoid: holding the breath; over-gripping or bulging the belly; flattening the back too hard.

Supine, legs straight and together, arms reaching overhead on the floor.

• Inhale: float the arms to the ceiling
• Exhale: curl up and reach forward over the legs
• Inhale: begin the return, sitting tall
• Exhale: roll down bone by bone

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

spinal articulation, abdominal strength, hamstring flexibility

• lead with the head, then peel up one bone at a time
• hollow the belly as you rise
• reach the fingers past the toes at the top

• Beginner: Bend the knees, slide the hands along the thighs, or anchor the feet.
• Avoid: using momentum to fling up; letting the feet lift off the mat; rising in one stiff piece instead of articulating.
• Skip if: acute low-back pain; disc pathology; osteoporosis; late pregnancy.

Supine, knees bent feet flat (or in tabletop), arms long by the sides, palms down.

• Inhale: pump the arms in small beats (×5)
• Exhale: pump the arms in small beats (×5)

deep belly muscles, front abs, front of neck, shoulders (transverse abdominis, rectus abdominis, deep neck flexors, anterior deltoid)

abdominal endurance, breath coordination, core warming

• hold a steady chest curl while the arms pump
• pump from the shoulders, not the elbows
• match the breath to the beats

• Beginner: Keep the head down and feet flat, just pump the arms.
• Avoid: bouncing the head; arching the low back; holding the breath.
• Skip if: neck strain (keep head down); acute low-back pain.

Supine, knees bent, feet flat hip-width, hands lightly behind the head, elbows wide.

• Inhale: nod the chin and prepare
• Exhale: curl the head and shoulders up
• Inhale: lower back down with control

front abs, deep belly muscles, front of neck (rectus abdominis, transverse abdominis, deep neck flexors)

abdominal strength, safe neck flexion, core control

• hollow the belly as you curl
• the hands support the head — don't pull
• reach the ribs toward the hips

• Beginner: Support the head fully in the hands and curl a small range.
• Avoid: pulling the head with the hands; leading with the chin poking up; bulging the belly outward.
• Skip if: acute neck pain; osteoporosis (loaded flexion).

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

• Beginner: Bend the moving knee, bend the bottom leg foot flat, or make small circles.
• 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, 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

• Beginner: Bend the supporting leg foot-flat and lift a smaller range.
• This program: both sides
• Avoid: the pelvis tipping; the low back arching on the lower phase; bending the knee to cheat the range.

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

• Inhale: prepare and lengthen the spine
• Exhale: float the bent knee up to tabletop
• Inhale: lower the foot back down

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

pelvic stability, abdominal strength, hip control

• connect the leg with the abdominals
• stabilize the pelvis — keep it still and level
• keep the knee at a steady 90 degrees

• Beginner: Keep a hand on the pelvis to monitor stillness.
• This program: both sides
• Avoid: the pelvis tipping or rocking as the leg lifts; the low back arching; hip-flexor gripping instead of core support.

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

• Beginner: Keep knees in tabletop or feet on the floor with the head down.
• 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.

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

• Beginner: Keep the forearms low, reduce the range, use a single 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, 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

• Beginner: Lift only opposite arm and leg alternately with no flutter, low range.
• Avoid: crunching the low back; dropping the chest; straining the neck.
• Skip if: low-back extension intolerance; spondylolisthesis; pregnancy (prone).

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

• Beginner: Small controlled curls.
• Avoid: lifting the thigh off the mat; arching the low back; kicking with momentum.

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

• Beginner: Bend the bottom leg for a wider base, lower the top leg, smaller range.
• 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).

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

• Beginner: Bend the knees, sit on a cushion, cross the arms on the chest.
• 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, knees bent, feet flat on the floor, arms reaching forward at shoulder height.

• Inhale: sit tall and prepare
• Exhale: scoop the belly and roll halfway back
• Inhale: hold the C-curve
• Exhale: draw back up to tall

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

abdominal control, spinal articulation, posture

• scoop the belly into a deep C-curve
• roll back one vertebra at a time
• control the return — don't collapse or fling

• Beginner: Hold behind the thighs to assist, smaller range.
• Avoid: gripping the hip flexors instead of the belly; rolling back in one stiff piece; losing the C-curve.

Balance behind the sit bones in a C-curve, knees open, hands threaded from inside the knees to hold the outside of the ankles, soles together, feet off the floor.

• Inhale: roll back to the shoulder blades
• Exhale: roll up to balance

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

• keep the C-curve from tail to head
• roll only to the shoulder blades
• control the roll — no flinging

• Beginner: Hold the shins, skip the claps, use a smaller range.
• Avoid: rolling onto the neck; losing the round shape; flinging back with momentum.
• Skip if: neck pathology; osteoporosis; hard surface without padding; pregnancy.

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

• Beginner: Bend the knees, sit on a cushion, or narrow the legs.
• 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).

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

• Beginner: Hold a basic bridge with both feet down, no leg extension, no hand support.
• 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: 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

• Beginner: Lift a lower range and hold briefly.
• 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 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

• Beginner: Extend the leg only to tabletop, or keep the toes lightly touching down.
• 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, 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

• Beginner: Keep the supporting foot on the floor for a lighter stretch.
• This program: both sides
• Avoid: pointing the crossed foot; lifting the head and tensing the neck; forcing the range.

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

• Beginner: Bend the stretching knee slightly or use a strap around 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

• Beginner: Sit on a cushion, smaller rotation.
• 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

• Beginner: Hold a strap between the hands if they don't clasp.
• Avoid: flaring the ribs and arching the low back; shrugging the shoulders up; cranking the neck back.
• Skip if: shoulder impingement (keep gentle).

Half-kneel with one knee down and the other foot forward flat, pelvis square.

• Inhale: prepare and lengthen the spine
• Exhale: tuck the pelvis and ease forward

front of hips, front thighs (iliopsoas, rectus femoris, quadriceps)

hip-flexor and quad stretch, hip mobility, posture

• tuck the pelvis under before shifting forward
• keep the torso tall over the hips
• keep the front knee over the ankle

• Beginner: Pad the kneeling knee and skip the back-foot catch.
• This program: both sides
• Avoid: arching the low back instead of tucking; letting the front knee collapse past the toes; forcing the range.
• Skip if: acute knee pain (pad the knee).

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

• Beginner: Widen the knees or place a cushion under the hips or forehead.
• 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 (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

• Beginner: Wrap a band or scarf around the ribs to feel the expansion.
• Avoid: lifting the shoulders to breathe; puffing only the belly; forcing the breath.

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

• Exhale: curl the tailbone up and peel the spine off the mat
• Inhale: hold at the top of the bridge
• Exhale: roll the spine down bone by bone

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

spinal articulation, glute and hamstring activation, spinal mobility

• peel up one bone at a time
• keep the ribs soft — don't over-arch
• roll down like melting the spine into the mat

• Beginner: Smaller range, lifting only to the low back.
• Avoid: lifting in one stiff piece; over-arching and hinging from the low back; pushing the hips too high.

Supine, knees bent, feet flat, hands lightly behind the head.

• Inhale: nod the chin
• Exhale: curl the head and shoulders up slightly
• Inhale: lower back down

front abs, front of neck (rectus abdominis, deep cervical flexors)

neck and core warm-up, safe cervical flexion, curl rehearsal

• lengthen the back of the neck as you nod
• curl with the belly, not the neck
• keep the movement small and smooth

• Beginner: Just practice the chin nod without the curl.
• Avoid: jamming the chin to the chest; pulling the head with the hands; curling too high too soon.

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

• Exhale: round the spine up (cat)
• Inhale: arch and open the chest (cow)

deep belly muscles, back muscles, neck (transverse abdominis, erector spinae and multifidus, cervical extensors)

spinal mobility, core connection, breath coordination

• move sequentially, tail to head
• keep the shoulders down away from the ears
• let the breath lead the movement

• Beginner: Smaller range, cushion under the knees.
• Avoid: moving only the middle back; shrugging the shoulders; rushing without 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

• Beginner: Cross the arms on the chest, smaller rotation.
• Avoid: the hips shifting with the twist; leading with the arms; collapsing the spine.

Stand tall, feet hip-width, knees soft, arms relaxed.

• Exhale: roll down through the spine
• Inhale: hang and breathe at the bottom
• Exhale: restack the spine to standing

deep belly muscles, back muscles, back of thighs (stretch) (transverse abdominis, erector spinae (eccentric), hamstrings (stretch))

spinal articulation, back and hamstring release, posture reset

• keep the knees soft
• let the head be heavy and lead the roll
• stack up one bone at a time

• Beginner: Bend the knees more and reduce the range.
• Avoid: rolling down in one stiff piece; locking the knees; coming up with a flat, hinged back.

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

• Beginner: Keep the head down and the legs higher toward the ceiling.
• 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

• Beginner: Keep the foot on the floor and open a small range with a hand on the pelvis.
• This program: both sides
• Avoid: the pelvis rolling with the knee; opening past the point of control; the low back arching.

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

• Beginner: Rest a hand on the belly to feel the draw-in.
• Avoid: holding the breath; over-gripping or bulging the belly; flattening the back too hard.

Supine, knees bent feet flat (or in tabletop), arms long by the sides, palms down.

• Inhale: pump the arms in small beats (×5)
• Exhale: pump the arms in small beats (×5)

deep belly muscles, front abs, front of neck, shoulders (transverse abdominis, rectus abdominis, deep neck flexors, anterior deltoid)

abdominal endurance, breath coordination, core warming

• hold a steady chest curl while the arms pump
• pump from the shoulders, not the elbows
• match the breath to the beats

• Beginner: Keep the head down and feet flat, just pump the arms.
• Avoid: bouncing the head; arching the low back; holding the breath.
• Skip if: neck strain (keep head down); acute low-back pain.

Supine, knees bent, feet flat hip-width, hands lightly behind the head, elbows wide.

• Inhale: nod the chin and prepare
• Exhale: curl the head and shoulders up
• Inhale: lower back down with control

front abs, deep belly muscles, front of neck (rectus abdominis, transverse abdominis, deep neck flexors)

abdominal strength, safe neck flexion, core control

• hollow the belly as you curl
• the hands support the head — don't pull
• reach the ribs toward the hips

• Beginner: Support the head fully in the hands and curl a small range.
• Avoid: pulling the head with the hands; leading with the chin poking up; bulging the belly outward.
• Skip if: acute neck pain; osteoporosis (loaded flexion).

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

• Beginner: Bend the supporting leg foot-flat and lift a smaller range.
• This program: both sides
• Avoid: the pelvis tipping; the low back arching on the lower phase; bending the knee to cheat the range.

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

• Beginner: Keep the forearms low, reduce the range, use a single 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, 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

• Beginner: Lift only opposite arm and leg alternately with no flutter, low range.
• Avoid: crunching the low back; dropping the chest; straining the neck.
• Skip if: low-back extension intolerance; spondylolisthesis; pregnancy (prone).

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

• Beginner: Small controlled curls.
• Avoid: lifting the thigh off the mat; arching the low back; kicking with momentum.

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

• Beginner: Small gentle squeezes with a hand check on the seat.
• Avoid: arching or gripping the low back; clenching the whole body; holding the breath.

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

• Beginner: Lift a small range with a hand check on the seat.
• This program: both sides
• Avoid: arching the low back to gain height; rocking the pelvis; bending the knee.

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

• Beginner: Bend the bottom leg for support, smaller range.
• 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

• Beginner: Bend the bottom leg for a wider base, lower the top leg, smaller range.
• 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).

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

• Beginner: Shorter holds, hands elevated on a step.
• 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

• Beginner: Bend the knees, sit on a cushion, cross the arms on the chest.
• 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, knees bent, feet flat on the floor, arms reaching forward at shoulder height.

• Inhale: sit tall and prepare
• Exhale: scoop the belly and roll halfway back
• Inhale: hold the C-curve
• Exhale: draw back up to tall

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

abdominal control, spinal articulation, posture

• scoop the belly into a deep C-curve
• roll back one vertebra at a time
• control the return — don't collapse or fling

• Beginner: Hold behind the thighs to assist, smaller range.
• Avoid: gripping the hip flexors instead of the belly; rolling back in one stiff piece; losing the C-curve.

Balance behind the sit bones in a C-curve, knees open, hands threaded from inside the knees to hold the outside of the ankles, soles together, feet off the floor.

• Inhale: roll back to the shoulder blades
• Exhale: roll up to balance

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

• keep the C-curve from tail to head
• roll only to the shoulder blades
• control the roll — no flinging

• Beginner: Hold the shins, skip the claps, use a smaller range.
• Avoid: rolling onto the neck; losing the round shape; flinging back with momentum.
• Skip if: neck pathology; osteoporosis; hard surface without padding; 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

• Beginner: Hold behind the thighs, use a wider grip, and roll a smaller range.
• 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.

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

• Beginner: Hold a basic bridge with both feet down, no leg extension, no hand support.
• 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: 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

• Beginner: Lift a lower range and hold briefly.
• 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 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

• Beginner: Extend the leg only to tabletop, or keep the toes lightly touching down.
• 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, 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

• Beginner: Keep the supporting foot on the floor for a lighter stretch.
• This program: both sides
• Avoid: pointing the crossed foot; lifting the head and tensing the neck; forcing the range.

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

• Beginner: Bend the stretching knee slightly or use a strap around 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

• Beginner: Sit on a cushion, smaller rotation.
• 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

• Beginner: Hold a strap between the hands if they don't clasp.
• Avoid: flaring the ribs and arching the low back; shrugging the shoulders up; cranking the neck back.
• Skip if: shoulder impingement (keep gentle).

Half-kneel with one knee down and the other foot forward flat, pelvis square.

• Inhale: prepare and lengthen the spine
• Exhale: tuck the pelvis and ease forward

front of hips, front thighs (iliopsoas, rectus femoris, quadriceps)

hip-flexor and quad stretch, hip mobility, posture

• tuck the pelvis under before shifting forward
• keep the torso tall over the hips
• keep the front knee over the ankle

• Beginner: Pad the kneeling knee and skip the back-foot catch.
• This program: both sides
• Avoid: arching the low back instead of tucking; letting the front knee collapse past the toes; forcing the range.
• Skip if: acute knee pain (pad the knee).

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

• Beginner: Widen the knees or place a cushion under the hips or forehead.
• 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 (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

• Beginner: Wrap a band or scarf around the ribs to feel the expansion.
• Avoid: lifting the shoulders to breathe; puffing only the belly; forcing the breath.

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

• Exhale: curl the tailbone up and peel the spine off the mat
• Inhale: hold at the top of the bridge
• Exhale: roll the spine down bone by bone

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

spinal articulation, glute and hamstring activation, spinal mobility

• peel up one bone at a time
• keep the ribs soft — don't over-arch
• roll down like melting the spine into the mat

• Beginner: Smaller range, lifting only to the low back.
• Avoid: lifting in one stiff piece; over-arching and hinging from the low back; pushing the hips too high.

Supine, knees bent, feet flat, hands lightly behind the head.

• Inhale: nod the chin
• Exhale: curl the head and shoulders up slightly
• Inhale: lower back down

front abs, front of neck (rectus abdominis, deep cervical flexors)

neck and core warm-up, safe cervical flexion, curl rehearsal

• lengthen the back of the neck as you nod
• curl with the belly, not the neck
• keep the movement small and smooth

• Beginner: Just practice the chin nod without the curl.
• Avoid: jamming the chin to the chest; pulling the head with the hands; curling too high too soon.

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

• Exhale: round the spine up (cat)
• Inhale: arch and open the chest (cow)

deep belly muscles, back muscles, neck (transverse abdominis, erector spinae and multifidus, cervical extensors)

spinal mobility, core connection, breath coordination

• move sequentially, tail to head
• keep the shoulders down away from the ears
• let the breath lead the movement

• Beginner: Smaller range, cushion under the knees.
• Avoid: moving only the middle back; shrugging the shoulders; rushing without 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

• Beginner: Cross the arms on the chest, smaller rotation.
• Avoid: the hips shifting with the twist; leading with the arms; collapsing the spine.

Stand tall, feet hip-width, knees soft, arms relaxed.

• Exhale: roll down through the spine
• Inhale: hang and breathe at the bottom
• Exhale: restack the spine to standing

deep belly muscles, back muscles, back of thighs (stretch) (transverse abdominis, erector spinae (eccentric), hamstrings (stretch))

spinal articulation, back and hamstring release, posture reset

• keep the knees soft
• let the head be heavy and lead the roll
• stack up one bone at a time

• Beginner: Bend the knees more and reduce the range.
• Avoid: rolling down in one stiff piece; locking the knees; coming up with a flat, hinged back.

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

• Beginner: Keep the head down and the legs higher toward the ceiling.
• 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

• Beginner: Keep the foot on the floor and open a small range with a hand on the pelvis.
• This program: both sides
• Avoid: the pelvis rolling with the knee; opening past the point of control; the low back arching.

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

• Beginner: Rest a hand on the belly to feel the draw-in.
• Avoid: holding the breath; over-gripping or bulging the belly; flattening the back too hard.

Supine, knees bent feet flat (or in tabletop), arms long by the sides, palms down.

• Inhale: pump the arms in small beats (×5)
• Exhale: pump the arms in small beats (×5)

deep belly muscles, front abs, front of neck, shoulders (transverse abdominis, rectus abdominis, deep neck flexors, anterior deltoid)

abdominal endurance, breath coordination, core warming

• hold a steady chest curl while the arms pump
• pump from the shoulders, not the elbows
• match the breath to the beats

• Beginner: Keep the head down and feet flat, just pump the arms.
• Avoid: bouncing the head; arching the low back; holding the breath.
• Skip if: neck strain (keep head down); acute low-back pain.

Supine, knees bent, feet flat hip-width, hands lightly behind the head, elbows wide.

• Inhale: nod the chin and prepare
• Exhale: curl the head and shoulders up
• Inhale: lower back down with control

front abs, deep belly muscles, front of neck (rectus abdominis, transverse abdominis, deep neck flexors)

abdominal strength, safe neck flexion, core control

• hollow the belly as you curl
• the hands support the head — don't pull
• reach the ribs toward the hips

• Beginner: Support the head fully in the hands and curl a small range.
• Avoid: pulling the head with the hands; leading with the chin poking up; bulging the belly outward.
• Skip if: acute neck pain; osteoporosis (loaded flexion).

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

• Beginner: Bend the supporting leg foot-flat and lift a smaller range.
• This program: both sides
• Avoid: the pelvis tipping; the low back arching on the lower phase; bending the knee to cheat the range.

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

• Beginner: Stay on the forearms with a small lift.
• 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).

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

• Beginner: Keep the forearms low, reduce the range, use a single 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, 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

• Beginner: Lift only opposite arm and leg alternately with no flutter, low range.
• Avoid: crunching the low back; dropping the chest; straining the neck.
• Skip if: low-back extension intolerance; spondylolisthesis; pregnancy (prone).

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

• Beginner: Small controlled curls.
• Avoid: lifting the thigh off the mat; arching the low back; kicking with momentum.

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

• Beginner: Lift a small range with a hand check on the seat.
• 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

• Beginner: Keep a low lift or come onto the forearms (sphinx).
• Avoid: dumping into the low back; shrugging the shoulders; throwing the head back.
• 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)