The February Five


1) Bridge:

  • Start on your back with feet hip distance apart.
  • 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.

Anne bridge 2.16


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.


Anne cobra 2.16

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.

Anne saw 2.16


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.

Anne teaser 1 2.16


Anne teaser 2 2.16


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.
  • Hold for one minute then switch sides.
  • Standing balance, inner thigh and hip stretch.

Anne triangle 2.16

Health and Wellness