Equipment Required
Yoga Mat
Yoga Block (Optional)
Exercise 1/14
Stand, Eyes Closed (1:00)
Tips:
- Breathe deeply in through the nose and out through the mouth
Exercise 2/14
10 Reach to Sky - Inhale, Forward Fold - Exhale
Tips:
- Roll forward towards the ball of foot and lift the tailbone to the sky
Exercise 3/14
8 Reverse Lunge with Overhead Reach
Tips:
- Tuck hip under and keep spine long as you reach
- 8 reps per side
Exercise 4/14
Low Lunge Pose (0:30)
Tips:
- Tuck hip under and keep spine long as you reach
- Hold for 30 seconds per side
Exercise 5/14
Half Split Pose (0:30)
Tips:
- Keep hips even and reach toes back towards the body, actively lengthening the back of the knee
- Keep spine lengthened to maximize stretch
- If you can't touch the ground, you may place your hands on your yoga blocks on each side of the front leg
- Hold for 30 seconds per side
Exercise 6/14
Table Top Pose (0:20)
Tips:
- Keep neck long and push away from the floor
- Tuck hips under to engage core and hold for 20 seconds
Exercise 7/14
Respiratory Cat Cow (10 Reps/Breaths)
Tips:
- Think of connecting head to tailbone in each direction, not crunching, but keeping everything nice and lengthened
- Exhale Cat, Inhale Cow = 1 Rep
Exercise 8/14
Balancing Table - AKA Birddog (0:20)
Tips:
- Engage core
- Push away from the floor and actively reach fingers and heel away from the body
- Keep knee facing towards ground
- Hold 20 seconds per side
Exercise 9/14
All Four Thread the Needle (0:30)
Tips:
- Palm faces up and hips remain forward as you rotate the spine
- Hold for 30 seconds per side
Exercise 10/14
Puppy Dog (0:30)
Tips:
- Try to make a 90-degree angle with your legs as you lift the hips towards the ceiling
- Hold for 30 seconds
Exercise 11/14
Child's Pose (1:00)
Tips:
- Reach fingers out far before stretching back
- Hold for 1 minute
Exercise 12/14
Supine Single Leg Knee Hug (1:00)
Tips:
- Leg on floor stays long
- Keep neck long and shoulders down
- Hold for 1 minute each
Exercise 13/14
Side Lying Pec Stretch (0:45)
Tips:
- Hold for 45 seconds per side
Exercise 14/14
Prone Shavasana (3:00)
Tips:
- Place towel on hips and forehead
- Hold for 3 minutes
