How to:

1. Start in a half-kneeling position with the leg closer to the wall        bent and the other one planted 

2. Reach both hands straight out in front of you

3. Rotate one arm open, aiming to reach the wall behind you

4. Exhale as you rotate, then inhale as you return to neutral

5. Complete 8-10 reps per side

How to:

1. Place one knee on the floor against a couch or wall, foot pointing up. Step the other foot forward.

2. Keep a neutral spine and squeeze the glute on the back leg. Avoid arching your lower back.

3. If comfortable, bring your torso more upright.

4. Hold for 30–60 seconds per side. 

5. For more intensity, bring the back knee closer to the wall and bring your chest more upright. 

How to:

1. Sit tall with your feet slightly wider than shoulder-width. Knees bent at 90 degrees.

2. Keep your chest upright, move towards the knee and hold for 20 - 30 seconds.

3. Once the time is up, rotate your torso towards your foot and try to go a low as possible. Hold for 20 - 30 seconds.

4. Switch legs and repeat 

How to:

1. Start on all fours or from a half kneeling position.

2. Bring your right knee toward your right wrist. Set the shin down - more parallel for a more advanced version, heel closer to the thigh for a beginner version.

3. Extend the left leg straight back. Top of the foot on the floor. 

4. Square your hips toward the front. Use a block or pillow under the bent hip if needed.

5. Extend your back and sit up tall. You can hold this position or you can also walk your hands forward, lowering to forearms. Drop the chest if comfortable for a deeper stretch.

6. Hold for 30–60 seconds then switch sides.

How to:

1. Lie on your back with arms and legs straight, forming a T-position.

2. Lift your right leg straight up toward the ceiling.

3. Rotate from the hips and guide the right foot toward your left hand.

4. Try to keep both shoulders on the floor. Move only within your range.

5. Hold for 5 -10 seconds, then return to the starting position and switch legs.

6. Perform 6 - 8 reps per side.

How to:

1. Lie on your back with knees bent and feet flat on the floor.

2. Drive through your heels and lift your hips until your body forms a straight line from shoulders to knees.

3. Reach over and diagonally with your right hand.

4. Lower your hips, switch arms, and repeat - that’s 1 rep.

5. Complete 8 -10 reps per side.

How to:

1. Lie on your back with knees bent and feet flat.

2. Lift your right leg and place your right ankle just above your left knee.

3. Thread your right arm through the legs and grab your left thigh with both hands.

4. Gently pull the left knee toward your chest until you feel a light stretch.

5. Hold for 15–30 seconds, then release.

6. Switch sides.

How to:

1. Stand with feet slightly wider than hip-width. Drop into a deep squat.

2. Keep both heels down. Shift your weight to one side. Hold for a split second and then go to the other side.

3. Keep going from side to side for 20 -30 seconds

How to:

1. Lie on your back with knees bent to 90°, feet flat, and arms out to the sides.

2. Slowly drop both knees to the left, keeping shoulders on the floor. Move until you feel a comfortable stretch.

3. Bring the knees back to center, then lower them to the right - that’s 1 rep.

4. Keep going from side to side for 20 -30 seconds

How to:

1. Start on all fours. Bring the feet together and open the knees to a comfortable width.

2. Exhale and sit your hips back toward your heels.

3. Extend the arms forward for a deeper stretch.

4. Breathe slowly and let the chest sink toward the floor.

5. Hold for 20-30 seconds or longer if comfortable.