Exhale as you slowly roll your pelvis up to the ceiling.
Inhale and hold, allowing your chest to relax.
Exhale and roll back down one vertebra at a time.
Back and hamstring strength, spine mobility.
2) Cobra:
Start on your tummy with hands by your shoulders.
Engage your abdominals and reach out through the top of your head.
Lift head and chest up into a small back extension.
Back strength, chest stretch.
3) Saw:
Sit up tall with legs extended in front of you (sit on a block if needed).
Inhale as you twist to the right.
Exhale as you reach your left hand to the outside of your right foot, right hand to the ceiling.
Come back to center, then twist and reach to the left.
Spinal flexion and rotation, shoulder stretch.
4) Teaser:
Start on your back with legs in the air (knees can be bent or straight).
Circle your arms back by your ears and down to your side as you roll up to seated.
Slowly roll back to the mat one vertebra at a time.
Core strength, spine flexibility, shoulder mobility and stabilization.
5) Triangle:
Stand with feet about three feet apart, front point pointing straight ahead, back foot slightly turned out.
Reach front arm out as you tilt your torso over your front leg and rest your hand somewhere on your leg or a block. Arms will end up somewhere around 6 and 12 o’clock.
