Intermediate

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

• Avoid: lifting the shoulders to breathe; puffing only the belly; forcing the breath.

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

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

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

core stability, limb dissociation, pelvic control

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

• Avoid: the low back arching off the mat; moving the limbs too fast; holding the breath.

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

• Avoid: jamming the chin to the chest; pulling the head with the hands; curling too high too soon.

Supine, one knee drawn toward the chest, hands on the shin (or standing on one leg).

• Inhale: circle the knee one way
• Exhale: complete the circle

front of hips, outer hip, inner thighs (iliopsoas, gluteus medius and hip rotators, adductors)

hip mobility, joint warm-up, pelvic stability

• keep the pelvis still as the hip circles
• move from the hip socket, not the low back
• keep the circles smooth and even

• Avoid: the pelvis rocking with the circle; circling too large too fast; gripping the hip flexor.

Stand or sit tall, shoulders relaxed, spine long.

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

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

neck mobility, tension release, relaxation

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

• Avoid: rolling the head all the way back; moving quickly or forcing the range; hunching the shoulders.

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

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

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

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

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

• Avoid: shrugging the shoulders up; arching the low back; rushing the circles.

Supine, arms overhead, legs extended (classical full) or knees bent as a build.

• Inhale: prepare and lengthen
• Exhale: roll up into the V
• Inhale: balance at the top
• Exhale: roll down with control

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

abdominal strength and control, balance, spinal articulation

• roll up and down sequentially, no momentum
• keep the legs steady at the diagonal
• find the V-balance point on the sit bones

• Intermediate: Bent-knee or single-leg V with a controlled roll.
• Avoid: throwing the limbs to get up; dropping the legs; sitting up with a flat back instead of articulating.
• Skip if: low-back or disc pain; osteoporosis; late pregnancy; neck strain.

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

• 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, 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

• This program: both sides
• Avoid: the pelvis rolling with the knee; opening past the point of control; the low back arching.

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

• Intermediate: Bottom leg long with medium 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 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

• Intermediate: Chest curl with legs at 45 degrees.
• 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 (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

• Intermediate: Add the chest curl with feet flat.
• 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, 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

• 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 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

• 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

• Intermediate: Straight legs with a smooth, unbroken articulation.
• 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.

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

• Intermediate: Lift all four limbs with a moderate flutter.
• Avoid: crunching the low back; dropping the chest; straining the neck.
• Skip if: low-back extension intolerance; spondylolisthesis; pregnancy (prone).

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

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

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

• This program: both sides
• Avoid: arching the low back to gain height; rocking the pelvis; bending the knee.

Side-lying with the legs stacked (or bottom knee bent), bottom forearm down, top hand behind the head.

• Exhale: lift the ribs up toward the hip
• Inhale: lower with control

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

lateral core strength, waist control, spinal side-flexion

• lift from the waist, not the neck or arm
• curl the bottom ribs toward the hip
• keep the movement smooth and controlled

• This program: both sides
• Avoid: pulling the head with the top hand; rolling the torso forward or back; using momentum.

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

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

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

lateral core stability, torso alignment, breath control

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

• This program: both sides
• Avoid: collapsing into the bottom waist; rolling the top hip forward or back; holding the breath.

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

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

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

outer hip strength, pelvic and torso stability, hip mobility

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

• Intermediate: Legs stacked in one line with a moderate 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

• 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

• This program: both sides
• Avoid: arching or rotating the low back; hiking the lifting hip; shrugging the support shoulder.

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

• Avoid: gripping the hip flexors instead of the belly; rolling back in one stiff piece; losing the C-curve.

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

• Avoid: leading with the arm instead of the waist; shrugging the shoulder; the hips shifting with the twist.

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

• Intermediate: Hold the ankles with the claps and a moderate 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

• Intermediate: Hold the shins with a moderate 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 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

• 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 (or in tabletop), arms out in a T, palms up.

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

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

spinal release, waist and chest stretch, down-regulation

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

• Avoid: letting the top shoulder lift; forcing the knees down; holding tension in the neck.

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

• This program: both sides
• Avoid: pointing the crossed foot; lifting the head and tensing the neck; forcing the range.

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

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

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

gentle back extension, front-body opening, posture reset

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

• Avoid: crunching or pinching the low back; shrugging the shoulders; throwing the head back.
• Skip if: low-back extension intolerance; pregnancy (prone).

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

• Avoid: flaring the ribs and arching the low back; shrugging the shoulders up; cranking the neck back.
• Skip if: shoulder impingement (keep gentle).

Sit tall, legs wide, feet relaxed, arms out to the sides.

• Inhale: rotate toward the leg
• Exhale: reach forward and soften into the stretch

side waist, back muscles, back of thighs (obliques, erector spinae (stretch), hamstrings (stretch))

hamstring and back stretch, rotational release, spinal length

• rotate first, then reach forward
• let the exhale carry you a little deeper
• keep both sit bones grounded

• Avoid: bouncing into the stretch; forcing past comfortable range; lifting the opposite hip.

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

• This program: both sides
• Avoid: cranking the twist with the arms; collapsing or shortening the spine; the hips lifting or shifting.

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

• Avoid: lifting the shoulders to breathe; puffing only the belly; forcing the breath.

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

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

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

core stability, limb dissociation, pelvic control

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

• Avoid: the low back arching off the mat; moving the limbs too fast; holding the breath.

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

• Avoid: jamming the chin to the chest; pulling the head with the hands; curling too high too soon.

Supine, one knee drawn toward the chest, hands on the shin (or standing on one leg).

• Inhale: circle the knee one way
• Exhale: complete the circle

front of hips, outer hip, inner thighs (iliopsoas, gluteus medius and hip rotators, adductors)

hip mobility, joint warm-up, pelvic stability

• keep the pelvis still as the hip circles
• move from the hip socket, not the low back
• keep the circles smooth and even

• Avoid: the pelvis rocking with the circle; circling too large too fast; gripping the hip flexor.

Stand or sit tall, shoulders relaxed, spine long.

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

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

neck mobility, tension release, relaxation

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

• Avoid: rolling the head all the way back; moving quickly or forcing the range; hunching the shoulders.

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

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

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

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

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

• Avoid: shrugging the shoulders up; arching the low back; rushing the circles.

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

• 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, 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

• This program: both sides
• Avoid: the pelvis rolling with the knee; opening past the point of control; the low back arching.

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

• Intermediate: Straight legs with a smooth, unbroken articulation.
• 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, 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

• 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

• Intermediate: Chest lifted on the forearms with a double pulse.
• This program: both sides
• Avoid: collapsing between the shoulder blades; compressing the low back; rocking the hips with each kick.
• Skip if: low-back extension intolerance; knee pain; pregnancy (prone).

Prone, forehead on the hands, legs long, 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

• 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

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

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

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

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

glute activation, hip extension awareness, low-back protection

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

• Avoid: arching or gripping the low back; clenching the whole body; holding the breath.

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

• 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, 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

• 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, head supported on the bottom arm, legs stacked, top hand on the mat in front.

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

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

lateral core stability, torso alignment, breath control

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

• This program: both sides
• Avoid: collapsing into the bottom waist; rolling the top hip forward or back; holding the breath.

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

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

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

outer hip strength, pelvic and torso stability, hip mobility

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

• Intermediate: Legs stacked in one line with a moderate 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

• This program: both sides
• Avoid: rolling the top hip back; hiking the hip toward the ribs; collapsing into the bottom waist.

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

• 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

• This program: both sides
• Avoid: arching or rotating the low back; hiking the lifting hip; shrugging the support shoulder.

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

• Avoid: gripping the hip flexors instead of the belly; rolling back in one stiff piece; losing the C-curve.

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

• Avoid: leading with the arm instead of the waist; shrugging the shoulder; the hips shifting with the twist.

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

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

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

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

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

• Intermediate: Leg at hip height with controlled kicks.
• This program: both sides
• Avoid: sinking into the support shoulder; the hips rotating open; the torso rocking with the kick.
• Skip if: wrist or shoulder pain; knee pain (pad the knee); SI instability.

Sit 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

• Intermediate: Hold the shins with a moderate 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

• Intermediate: Bridge with hand support and single-leg extension.
• Avoid: hips dropping when the leg lifts; arching the low back; gripping or craning the neck.
• Skip if: neck issues; acute low-back pain; wrist or shoulder issues (hand support).

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

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

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

single-leg glute strength, pelvic stability, hip control

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

• This program: both sides
• Avoid: the hip on the free-leg side dropping; arching the low back; shifting weight into the neck or shoulders.

Supine, knees bent, 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

• 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 (or in tabletop), arms out in a T, palms up.

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

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

spinal release, waist and chest stretch, down-regulation

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

• Avoid: letting the top shoulder lift; forcing the knees down; holding tension in the neck.

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

• This program: both sides
• Avoid: pointing the crossed foot; lifting the head and tensing the neck; forcing the range.

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

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

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

gentle back extension, front-body opening, posture reset

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

• Avoid: crunching or pinching the low back; shrugging the shoulders; throwing the head back.
• Skip if: low-back extension intolerance; pregnancy (prone).

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

• Avoid: flaring the ribs and arching the low back; shrugging the shoulders up; cranking the neck back.
• Skip if: shoulder impingement (keep gentle).

Sit tall, legs wide, feet relaxed, arms out to the sides.

• Inhale: rotate toward the leg
• Exhale: reach forward and soften into the stretch

side waist, back muscles, back of thighs (obliques, erector spinae (stretch), hamstrings (stretch))

hamstring and back stretch, rotational release, spinal length

• rotate first, then reach forward
• let the exhale carry you a little deeper
• keep both sit bones grounded

• Avoid: bouncing into the stretch; forcing past comfortable range; lifting the opposite hip.

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

• This program: both sides
• Avoid: cranking the twist with the arms; collapsing or shortening the spine; the hips lifting or shifting.

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

• Avoid: lifting the shoulders to breathe; puffing only the belly; forcing the breath.

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

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

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

core stability, limb dissociation, pelvic control

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

• Avoid: the low back arching off the mat; moving the limbs too fast; holding the breath.

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

• Avoid: jamming the chin to the chest; pulling the head with the hands; curling too high too soon.

Supine, one knee drawn toward the chest, hands on the shin (or standing on one leg).

• Inhale: circle the knee one way
• Exhale: complete the circle

front of hips, outer hip, inner thighs (iliopsoas, gluteus medius and hip rotators, adductors)

hip mobility, joint warm-up, pelvic stability

• keep the pelvis still as the hip circles
• move from the hip socket, not the low back
• keep the circles smooth and even

• Avoid: the pelvis rocking with the circle; circling too large too fast; gripping the hip flexor.

Stand or sit tall, shoulders relaxed, spine long.

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

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

neck mobility, tension release, relaxation

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

• Avoid: rolling the head all the way back; moving quickly or forcing the range; hunching the shoulders.

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

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

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

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

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

• Avoid: shrugging the shoulders up; arching the low back; rushing the circles.

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

• This program: both sides
• Avoid: the pelvis rolling with the knee; opening past the point of control; the low back arching.

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

• 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

• Intermediate: Bottom leg long with medium 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 (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

• Intermediate: Add the chest curl with feet flat.
• Avoid: bouncing the head; arching the low back; holding the breath.
• Skip if: neck strain (keep head down); acute low-back pain.

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

• 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

• Intermediate: Straight legs with a smooth, unbroken articulation.
• 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.

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

• Intermediate: Chest lifted on the forearms with a double pulse.
• This program: both sides
• Avoid: collapsing between the shoulder blades; compressing the low back; rocking the hips with each kick.
• Skip if: low-back extension intolerance; knee pain; pregnancy (prone).

Prone, 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

• Intermediate: Lift all four limbs with a moderate flutter.
• Avoid: crunching the low back; dropping the chest; straining the neck.
• Skip if: low-back extension intolerance; spondylolisthesis; pregnancy (prone).

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

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

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

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

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

glute activation, hip extension awareness, low-back protection

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

• Avoid: arching or gripping the low back; clenching the whole body; holding the breath.

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

• 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, 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

• 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, head supported on the bottom arm, legs stacked, top hand on the mat in front.

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

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

lateral core stability, torso alignment, breath control

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

• This program: both sides
• Avoid: collapsing into the bottom waist; rolling the top hip forward or back; holding the breath.

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

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

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

outer hip strength, pelvic and torso stability, hip mobility

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

• Intermediate: Legs stacked in one line with a moderate 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

• 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

• This program: both sides
• Avoid: arching or rotating the low back; hiking the lifting hip; shrugging the support shoulder.

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

• Avoid: gripping the hip flexors instead of the belly; rolling back in one stiff piece; losing the C-curve.

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

• Avoid: leading with the arm instead of the waist; shrugging the shoulder; the hips shifting with the twist.

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

• Intermediate: Hold the ankles with the claps and a moderate 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

• Intermediate: Hold the shins with a moderate 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.

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

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

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

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

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

• Intermediate: Full plank push-ups from the toes.
• Avoid: sagging hips in the plank; flaring the elbows; a jerky, un-articulated roll.
• Skip if: wrist, shoulder or elbow injury; acute low-back pain (roll-down); late pregnancy (modify plank).

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

• Exhale: 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

• 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 (or in tabletop), arms out in a T, palms up.

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

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

spinal release, waist and chest stretch, down-regulation

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

• Avoid: letting the top shoulder lift; forcing the knees down; holding tension in the neck.

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

• This program: both sides
• Avoid: pointing the crossed foot; lifting the head and tensing the neck; forcing the range.

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

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

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

gentle back extension, front-body opening, posture reset

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

• Avoid: crunching or pinching the low back; shrugging the shoulders; throwing the head back.
• Skip if: low-back extension intolerance; pregnancy (prone).

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

• Avoid: flaring the ribs and arching the low back; shrugging the shoulders up; cranking the neck back.
• Skip if: shoulder impingement (keep gentle).

Sit tall, legs wide, feet relaxed, arms out to the sides.

• Inhale: rotate toward the leg
• Exhale: reach forward and soften into the stretch

side waist, back muscles, back of thighs (obliques, erector spinae (stretch), hamstrings (stretch))

hamstring and back stretch, rotational release, spinal length

• rotate first, then reach forward
• let the exhale carry you a little deeper
• keep both sit bones grounded

• Avoid: bouncing into the stretch; forcing past comfortable range; lifting the opposite hip.

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

• This program: both sides
• Avoid: cranking the twist with the arms; collapsing or shortening the spine; the hips lifting or shifting.

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

• Avoid: lifting the shoulders to breathe; puffing only the belly; forcing the breath.

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

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

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

core stability, limb dissociation, pelvic control

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

• Avoid: the low back arching off the mat; moving the limbs too fast; holding the breath.

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

• Avoid: jamming the chin to the chest; pulling the head with the hands; curling too high too soon.

Supine, one knee drawn toward the chest, hands on the shin (or standing on one leg).

• Inhale: circle the knee one way
• Exhale: complete the circle

front of hips, outer hip, inner thighs (iliopsoas, gluteus medius and hip rotators, adductors)

hip mobility, joint warm-up, pelvic stability

• keep the pelvis still as the hip circles
• move from the hip socket, not the low back
• keep the circles smooth and even

• Avoid: the pelvis rocking with the circle; circling too large too fast; gripping the hip flexor.

Stand or sit tall, shoulders relaxed, spine long.

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

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

neck mobility, tension release, relaxation

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

• Avoid: rolling the head all the way back; moving quickly or forcing the range; hunching the shoulders.

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

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

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

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

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

• Avoid: shrugging the shoulders up; arching the low back; rushing the circles.

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

• This program: both sides
• Avoid: the pelvis rolling with the knee; opening past the point of control; the low back arching.

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

• 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

• Intermediate: Bottom leg long with medium 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 (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

• Intermediate: Add the chest curl with feet flat.
• Avoid: bouncing the head; arching the low back; holding the breath.
• Skip if: neck strain (keep head down); acute low-back pain.

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

• 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

• Intermediate: Straight legs with a smooth, unbroken articulation.
• 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.

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

• Intermediate: Lift all four limbs with a moderate flutter.
• Avoid: crunching the low back; dropping the chest; straining the neck.
• Skip if: low-back extension intolerance; spondylolisthesis; pregnancy (prone).

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

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

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

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

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

glute activation, hip extension awareness, low-back protection

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

• Avoid: arching or gripping the low back; clenching the whole body; holding the breath.

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

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

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

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

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

• Intermediate: Full triple kick with a moderate lift.
• Avoid: jamming the lumbar spine; straining the neck; losing the hand clasp.
• Skip if: low-back extension intolerance; shoulder restriction; pregnancy (prone).

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

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

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

back extension strength, spinal mobility, front-body opening

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

• Intermediate: Press up onto the hands into a controlled extension.
• Avoid: dumping into the lumbar spine; shrugging the shoulders; forcing the range too high.
• Skip if: low-back pain or stenosis; spondylolisthesis; pregnancy (prone); shoulder injury.

Prone, 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

• 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, 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

• 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, head supported on the bottom arm, legs stacked, top hand on the mat in front.

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

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

lateral core stability, torso alignment, breath control

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

• This program: both sides
• Avoid: collapsing into the bottom waist; rolling the top hip forward or back; holding the breath.

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

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

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

outer hip strength, pelvic and torso stability, hip mobility

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

• Intermediate: Legs stacked in one line with a moderate 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

• 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

• This program: both sides
• Avoid: arching or rotating the low back; hiking the lifting hip; shrugging the support shoulder.

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

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

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

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

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

• Intermediate: Full plank with controlled single-leg lifts.
• Avoid: sagging hips; shrugging the shoulders; the hip rotating open on the lift.
• Skip if: wrist pain; shoulder injury; acute low-back pain; pregnancy (modify).

Sit tall, 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

• Avoid: gripping the hip flexors instead of the belly; rolling back in one stiff piece; losing the C-curve.

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

• Avoid: leading with the arm instead of the waist; shrugging the shoulder; the hips shifting with the twist.

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

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

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

posterior chain strength, shoulder stability, hip extension control

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

• Intermediate: Back support with controlled single-leg kicks.
• Avoid: dropping the hips; collapsing the chest; straining the wrists.
• Skip if: wrist pain; shoulder impingement; neck extension intolerance.

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

• Intermediate: Hold the shins with a moderate 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 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

• 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 (or in tabletop), arms out in a T, palms up.

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

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

spinal release, waist and chest stretch, down-regulation

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

• Avoid: letting the top shoulder lift; forcing the knees down; holding tension in the neck.

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

• This program: both sides
• Avoid: pointing the crossed foot; lifting the head and tensing the neck; forcing the range.

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

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

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

gentle back extension, front-body opening, posture reset

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

• Avoid: crunching or pinching the low back; shrugging the shoulders; throwing the head back.
• Skip if: low-back extension intolerance; pregnancy (prone).

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

• Avoid: flaring the ribs and arching the low back; shrugging the shoulders up; cranking the neck back.
• Skip if: shoulder impingement (keep gentle).

Sit tall, legs wide, feet relaxed, arms out to the sides.

• Inhale: rotate toward the leg
• Exhale: reach forward and soften into the stretch

side waist, back muscles, back of thighs (obliques, erector spinae (stretch), hamstrings (stretch))

hamstring and back stretch, rotational release, spinal length

• rotate first, then reach forward
• let the exhale carry you a little deeper
• keep both sit bones grounded

• Avoid: bouncing into the stretch; forcing past comfortable range; lifting the opposite hip.

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

• This program: both sides
• Avoid: cranking the twist with the arms; collapsing or shortening the spine; the hips lifting or shifting.

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

• Avoid: lifting the shoulders to breathe; puffing only the belly; forcing the breath.

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

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

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

core stability, limb dissociation, pelvic control

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

• Avoid: the low back arching off the mat; moving the limbs too fast; holding the breath.

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

• Avoid: jamming the chin to the chest; pulling the head with the hands; curling too high too soon.

Supine, one knee drawn toward the chest, hands on the shin (or standing on one leg).

• Inhale: circle the knee one way
• Exhale: complete the circle

front of hips, outer hip, inner thighs (iliopsoas, gluteus medius and hip rotators, adductors)

hip mobility, joint warm-up, pelvic stability

• keep the pelvis still as the hip circles
• move from the hip socket, not the low back
• keep the circles smooth and even

• Avoid: the pelvis rocking with the circle; circling too large too fast; gripping the hip flexor.

Stand or sit tall, shoulders relaxed, spine long.

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

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

neck mobility, tension release, relaxation

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

• Avoid: rolling the head all the way back; moving quickly or forcing the range; hunching the shoulders.

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

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

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

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

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

• Avoid: shrugging the shoulders up; arching the low back; rushing the circles.

Supine, arms overhead, legs extended (classical full) or knees bent as a build.

• Inhale: prepare and lengthen
• Exhale: roll up into the V
• Inhale: balance at the top
• Exhale: roll down with control

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

abdominal strength and control, balance, spinal articulation

• roll up and down sequentially, no momentum
• keep the legs steady at the diagonal
• find the V-balance point on the sit bones

• Intermediate: Bent-knee or single-leg V with a controlled roll.
• Avoid: throwing the limbs to get up; dropping the legs; sitting up with a flat back instead of articulating.
• Skip if: low-back or disc pain; osteoporosis; late pregnancy; neck strain.

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

• This program: both sides
• Avoid: the pelvis rolling with the knee; opening past the point of control; the low back arching.

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

• 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

• Intermediate: Bottom leg long with medium 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 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

• Intermediate: Chest curl with legs at 45 degrees.
• 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 (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

• Intermediate: Add the chest curl with feet flat.
• 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, 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

• 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 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

• 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

• Intermediate: Straight legs with a smooth, unbroken articulation.
• 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.

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

• Intermediate: Lift all four limbs with a moderate flutter.
• Avoid: crunching the low back; dropping the chest; straining the neck.
• Skip if: low-back extension intolerance; spondylolisthesis; pregnancy (prone).

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

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

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

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

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

back extension strength, scapular stability, posture

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

• 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, 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

• This program: both sides
• Avoid: arching the low back to gain height; rocking the pelvis; bending the knee.

Side-lying with the legs stacked (or bottom knee bent), bottom forearm down, top hand behind the head.

• Exhale: lift the ribs up toward the hip
• Inhale: lower with control

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

lateral core strength, waist control, spinal side-flexion

• lift from the waist, not the neck or arm
• curl the bottom ribs toward the hip
• keep the movement smooth and controlled

• This program: both sides
• Avoid: pulling the head with the top hand; rolling the torso forward or back; using momentum.

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

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

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

lateral core stability, torso alignment, breath control

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

• This program: both sides
• Avoid: collapsing into the bottom waist; rolling the top hip forward or back; holding the breath.

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

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

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

outer hip strength, pelvic and torso stability, hip mobility

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

• Intermediate: Legs stacked in one line with a moderate 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

• 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

• This program: both sides
• Avoid: arching or rotating the low back; hiking the lifting hip; shrugging the support shoulder.

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

• Avoid: gripping the hip flexors instead of the belly; rolling back in one stiff piece; losing the C-curve.

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

• Avoid: leading with the arm instead of the waist; shrugging the shoulder; the hips shifting with the twist.

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

• Intermediate: Hold the ankles with the claps and a moderate 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

• Intermediate: Hold the shins with a moderate 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 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

• 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 (or in tabletop), arms out in a T, palms up.

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

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

spinal release, waist and chest stretch, down-regulation

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

• Avoid: letting the top shoulder lift; forcing the knees down; holding tension in the neck.

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

• This program: both sides
• Avoid: pointing the crossed foot; lifting the head and tensing the neck; forcing the range.

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

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

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

gentle back extension, front-body opening, posture reset

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

• Avoid: crunching or pinching the low back; shrugging the shoulders; throwing the head back.
• Skip if: low-back extension intolerance; pregnancy (prone).

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

• Avoid: flaring the ribs and arching the low back; shrugging the shoulders up; cranking the neck back.
• Skip if: shoulder impingement (keep gentle).

Sit tall, legs wide, feet relaxed, arms out to the sides.

• Inhale: rotate toward the leg
• Exhale: reach forward and soften into the stretch

side waist, back muscles, back of thighs (obliques, erector spinae (stretch), hamstrings (stretch))

hamstring and back stretch, rotational release, spinal length

• rotate first, then reach forward
• let the exhale carry you a little deeper
• keep both sit bones grounded

• Avoid: bouncing into the stretch; forcing past comfortable range; lifting the opposite hip.

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

• This program: both sides
• Avoid: cranking the twist with the arms; collapsing or shortening the spine; the hips lifting or shifting.

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

• Avoid: lifting the shoulders to breathe; puffing only the belly; forcing the breath.

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

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

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

core stability, limb dissociation, pelvic control

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

• Avoid: the low back arching off the mat; moving the limbs too fast; holding the breath.

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

• Avoid: jamming the chin to the chest; pulling the head with the hands; curling too high too soon.

Supine, one knee drawn toward the chest, hands on the shin (or standing on one leg).

• Inhale: circle the knee one way
• Exhale: complete the circle

front of hips, outer hip, inner thighs (iliopsoas, gluteus medius and hip rotators, adductors)

hip mobility, joint warm-up, pelvic stability

• keep the pelvis still as the hip circles
• move from the hip socket, not the low back
• keep the circles smooth and even

• Avoid: the pelvis rocking with the circle; circling too large too fast; gripping the hip flexor.

Stand or sit tall, shoulders relaxed, spine long.

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

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

neck mobility, tension release, relaxation

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

• Avoid: rolling the head all the way back; moving quickly or forcing the range; hunching the shoulders.

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

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

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

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

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

• Avoid: shrugging the shoulders up; arching the low back; rushing the circles.

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

• This program: both sides
• Avoid: the pelvis rolling with the knee; opening past the point of control; the low back arching.

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

• 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, 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

• Intermediate: Straight legs with a smooth, unbroken articulation.
• 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, 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

• 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

• Intermediate: Chest lifted on the forearms with a double pulse.
• This program: both sides
• Avoid: collapsing between the shoulder blades; compressing the low back; rocking the hips with each kick.
• Skip if: low-back extension intolerance; knee pain; pregnancy (prone).

Prone, forehead on the hands, legs long, 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

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

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

• Intermediate: Lift all four limbs with a moderate flutter.
• Avoid: crunching the low back; dropping the chest; straining the neck.
• Skip if: low-back extension intolerance; spondylolisthesis; pregnancy (prone).

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

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

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

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

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

glute activation, hip extension awareness, low-back protection

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

• Avoid: arching or gripping the low back; clenching the whole body; holding the breath.

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

• 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, 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

• 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, head supported on the bottom arm, legs stacked, top hand on the mat in front.

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

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

lateral core stability, torso alignment, breath control

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

• This program: both sides
• Avoid: collapsing into the bottom waist; rolling the top hip forward or back; holding the breath.

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

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

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

outer hip strength, pelvic and torso stability, hip mobility

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

• Intermediate: Legs stacked in one line with a moderate 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

• This program: both sides
• Avoid: rolling the top hip back; hiking the hip toward the ribs; collapsing into the bottom waist.

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

• 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

• This program: both sides
• Avoid: arching or rotating the low back; hiking the lifting hip; shrugging the support shoulder.

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

• Avoid: gripping the hip flexors instead of the belly; rolling back in one stiff piece; losing the C-curve.

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

• Avoid: leading with the arm instead of the waist; shrugging the shoulder; the hips shifting with the twist.

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

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

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

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

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

• Intermediate: Leg at hip height with controlled kicks.
• This program: both sides
• Avoid: sinking into the support shoulder; the hips rotating open; the torso rocking with the kick.
• Skip if: wrist or shoulder pain; knee pain (pad the knee); SI instability.

Sit 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

• Intermediate: Hold the shins with a moderate 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

• Intermediate: Bridge with hand support and single-leg extension.
• Avoid: hips dropping when the leg lifts; arching the low back; gripping or craning the neck.
• Skip if: neck issues; acute low-back pain; wrist or shoulder issues (hand support).

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

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

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

single-leg glute strength, pelvic stability, hip control

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

• This program: both sides
• Avoid: the hip on the free-leg side dropping; arching the low back; shifting weight into the neck or shoulders.

Supine, knees bent, 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

• 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 (or in tabletop), arms out in a T, palms up.

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

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

spinal release, waist and chest stretch, down-regulation

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

• Avoid: letting the top shoulder lift; forcing the knees down; holding tension in the neck.

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

• This program: both sides
• Avoid: pointing the crossed foot; lifting the head and tensing the neck; forcing the range.

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

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

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

gentle back extension, front-body opening, posture reset

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

• Avoid: crunching or pinching the low back; shrugging the shoulders; throwing the head back.
• Skip if: low-back extension intolerance; pregnancy (prone).

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

• Avoid: flaring the ribs and arching the low back; shrugging the shoulders up; cranking the neck back.
• Skip if: shoulder impingement (keep gentle).

Sit tall, legs wide, feet relaxed, arms out to the sides.

• Inhale: rotate toward the leg
• Exhale: reach forward and soften into the stretch

side waist, back muscles, back of thighs (obliques, erector spinae (stretch), hamstrings (stretch))

hamstring and back stretch, rotational release, spinal length

• rotate first, then reach forward
• let the exhale carry you a little deeper
• keep both sit bones grounded

• Avoid: bouncing into the stretch; forcing past comfortable range; lifting the opposite hip.

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

• This program: both sides
• Avoid: cranking the twist with the arms; collapsing or shortening the spine; the hips lifting or shifting.

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

• Avoid: lifting the shoulders to breathe; puffing only the belly; forcing the breath.

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

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

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

core stability, limb dissociation, pelvic control

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

• Avoid: the low back arching off the mat; moving the limbs too fast; holding the breath.

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

• Avoid: jamming the chin to the chest; pulling the head with the hands; curling too high too soon.

Supine, one knee drawn toward the chest, hands on the shin (or standing on one leg).

• Inhale: circle the knee one way
• Exhale: complete the circle

front of hips, outer hip, inner thighs (iliopsoas, gluteus medius and hip rotators, adductors)

hip mobility, joint warm-up, pelvic stability

• keep the pelvis still as the hip circles
• move from the hip socket, not the low back
• keep the circles smooth and even

• Avoid: the pelvis rocking with the circle; circling too large too fast; gripping the hip flexor.

Stand or sit tall, shoulders relaxed, spine long.

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

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

neck mobility, tension release, relaxation

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

• Avoid: rolling the head all the way back; moving quickly or forcing the range; hunching the shoulders.

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

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

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

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

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

• Avoid: shrugging the shoulders up; arching the low back; rushing the circles.

Supine, arms overhead, legs extended (classical full) or knees bent as a build.

• Inhale: prepare and lengthen
• Exhale: roll up into the V
• Inhale: balance at the top
• Exhale: roll down with control

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

abdominal strength and control, balance, spinal articulation

• roll up and down sequentially, no momentum
• keep the legs steady at the diagonal
• find the V-balance point on the sit bones

• Intermediate: Bent-knee or single-leg V with a controlled roll.
• Avoid: throwing the limbs to get up; dropping the legs; sitting up with a flat back instead of articulating.
• Skip if: low-back or disc pain; osteoporosis; late pregnancy; neck strain.

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

• This program: both sides
• Avoid: the pelvis rolling with the knee; opening past the point of control; the low back arching.

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

• 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

• Intermediate: Bottom leg long with medium 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 (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

• Intermediate: Add the chest curl with feet flat.
• Avoid: bouncing the head; arching the low back; holding the breath.
• Skip if: neck strain (keep head down); acute low-back pain.

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

• 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