Learn the exercises
Step photos, cues, and narrated walkthroughs for every movement.
Step photos, cues, and narrated walkthroughs for every movement.
Held poses and flows for mobility, balance, and recovery.
Sit tall, lean back slightly and lift the legs to form a V with the body. Reach the arms forward parallel to the floor, lifting the chest and bracing the core.
Lie face down, bend the knees and reach back to hold the ankles. Press the feet into the hands to lift the chest and thighs off the mat, forming a bow shape.
Lie on the back with knees bent and feet flat near the hips. Press through the feet and lift the hips to the sky, rolling the shoulders under and opening the chest.
Sit tall, bring the soles of the feet together and let the knees fall open. Hold the feet, lengthen the spine, and either remain upright or fold forward from the hips.
Kneel with knees hip-width. Press the hips forward, lift the chest to the sky, and reach the hands back to the heels with the gaze long over the brow.
Stand with feet together, sit the hips back and down as if into a chair. Keep the chest lifted and reach the arms overhead alongside the ears.
From plank, shift forward on the toes and lower with elbows hugging the ribs until the upper arms are parallel to the floor. Hold the hover with the body in one line.
Kneel with big toes touching and knees wide. Sit hips back to the heels and stretch the arms forward, melting the forehead to the mat. Breathe slow and deep.
Sit or stand tall with the gaze level. Glide the head straight back over the shoulders, drawing the chin gently in to make a soft double chin — without tipping the head down. Hold briefly, then release. Activates the deep neck flexors and resets the forward-head posture that builds up at a desk.
Lie face down, hands stacked under the shoulders. Press lightly into the palms and lift the chest, keeping the elbows hugging the ribs and the lower body grounded.
Lie flat on the back, arms relaxed at the sides with palms up, feet falling open. Release every muscle, soften the breath, and rest in complete stillness.
Sit tall. Reach one arm overhead and bend the elbow so the hand drops behind the neck; bring the other arm behind the lower back and reach up to clasp the fingers (or hold a strap). Lift the top elbow and draw the bottom hand up. Opens the shoulders and stretches the triceps.
Step one foot back and lift the back heel high. Bend the front knee over the ankle, square the hips, and reach the arms overhead alongside the ears with a gentle backbend.
From hands and knees, lower onto the forearms with the elbows under the shoulders and the forearms parallel. Tuck the toes and lift the hips up and back into an inverted V. Press the forearms down, draw the shoulders away from the ears, and let the head hang. A strong shoulder and upper-back builder.
From hands and knees, tuck the toes and lift the hips up and back. Press the floor away through the palms, lengthen the spine, and ease the heels toward the floor.
Bend the knees, cross one thigh over the other and hook the foot behind the calf if possible. Wrap the opposite arm under the other, palms toward each other, and lift the elbows in line with the shoulders.
Sit tall and reach one hand toward the floor to anchor the shoulder down. Slowly tilt the head to the opposite side, bringing that ear toward that shoulder, until you feel a gentle stretch along the side of the neck and the top of the shoulder. Add only the light weight of the fingertips — never pull. Targets the upper trapezius and scalenes.
From hands and knees, widen the knees out to the edges of the mat with the inner edges of the feet pressing into the floor. Lower onto the forearms and let the hips drop back gently.
From standing, take a wide stance and lower into a deep squat with the chest lifted. Bring the palms to the heart, pressing the elbows lightly against the inner knees to open the hips.
From triangle, bend the front knee and walk the front hand forward. Lift the back leg parallel to the floor, stack the hips, and reach the top arm to the sky.
Sit tall with one leg extended forward and the opposite foot tucked to the inner thigh of the long leg. Square the chest over the long leg and fold from the hips toward its foot.
Lie on the back, draw the knees toward the armpits and grip the outer edges of the feet. Stack the ankles over the knees, soles to the sky, and gently rock side to side.
Take a wide stance with the toes pointing forward, then bend the knees and sink the hips into a wide isometric squat. Keep the chest tall and the knees tracking over the toes. Hold and breathe — this strengthens the adductors and quads through the wide-leg range.
Sit close to a wall, swing the legs up and lie back so the heels rest against the wall and the body forms an L. Let the arms relax. (If no wall is available, lift the legs vertically and rest the hands on the shins.)
Sit tall and reach one hand down to anchor the shoulder. Turn the head about forty-five degrees away from that side, then drop the chin down toward the armpit until you feel a stretch where the neck meets the shoulder blade. An optional light hand on the back of the head deepens it gently — never force. Targets the levator scapulae.
From down dog, step one foot to the outside of the same-side hand. Lower the back knee if needed and walk both forearms down inside the front foot, sinking the hips toward the mat.
Lie face down with the arms alongside the body, palms down. On an inhale, lift the chest, arms, and legs away from the floor, reaching the fingertips back toward the heels and squeezing the shoulder blades together. Keep the gaze down to lengthen the neck. This strengthens the whole back line and the rear shoulders.
From downward dog, step the front foot between the hands and lower the back knee. Sink the hips forward and down, lift the chest, and reach the arms overhead.
Stand tall with feet rooted, weight even across both feet. Lengthen the spine, draw the shoulders back and down, and breathe slowly. Reach the crown toward the sky.
From the seated wide-V, hinge fully from the hips. Walk the hands forward between the legs and lower the chest, then the forehead, toward the mat. Keep the feet flexed and the knees pointing up.
Fold forward in your wide straddle to a comfortable first stop. Press the backs of the legs down into the floor for five to six seconds, then release, exhale, and walk the hands forward into a deeper fold. Repeat for several rounds. This contract-relax method unlocks new range fast.
From downward dog, bring one knee forward toward the same-side wrist with shin angled across the mat. Extend the back leg long, square the hips, and fold forward over the front leg.
From hands and knees, walk the hands forward and let the chest melt toward the mat while the hips stay stacked over the knees. Forehead or chin rests softly; armpits open.
Lie on the back, draw the knees in and let them fall to one side as you extend the opposite arm out to a T. Turn the gaze toward the extended hand and breathe.
Sit tall. Stretch the arms forward, cross one elbow under the other, then bend the elbows and wrap the forearms so the palms (or backs of the hands) meet. Lift the elbows in line with the shoulders.
Sit with legs extended forward, flex the feet. Inhale to lengthen the spine, exhale to hinge from the hips and fold over the legs, reaching for the feet or shins.
Sit tall and let the chin drop slowly toward the chest, lengthening the back of the neck. Optionally interlace the hands behind the head and let their weight — never a pull — deepen the release across the base of the skull and upper spine. Targets the cervical erectors and the back of the neck.
From the seated wide-V, side-bend over one leg. Reach the top arm overhead toward the foot of the bottom leg while the bottom hand walks along the inner thigh or shin.
Sit tall, cross one foot outside the opposite thigh. Hug the bent knee with the opposite arm, plant the same-side hand behind you, and twist the torso toward the bent knee.
Sit in a wide straddle, knees up and feet flexed. With a long flat back, hinge forward from the hips, then squeeze the hamstrings to pull yourself back upright. Move for reps — this builds strength in the stretch.
Sit tall with the legs in a wide V, knees pointing up, feet flexed. Walk the hands forward, keep the chest open, and let the front of the torso lengthen.
Sit on the heels or cross-legged. Press the palms to the mat with the fingertips pointed back toward the knees and shift the weight gently back to stretch the wrists and forearms.
Sit in a wide straddle with a long spine. Reach with both hands over one leg, keeping the back flat, then float back to center and reach over the other. Move dynamically with the breath to warm the hamstrings and inner thighs.
Lie prone with the legs extended. Plant the forearms parallel with elbows under the shoulders, draw the chest forward and up, and lengthen through the crown.
Stand with feet hip-width. Inhale to lengthen the spine, exhale and hinge from the hips to fold forward, letting the crown release toward the floor with a soft bend in the knees.
Stand tall and interlace the hands behind the lower back, straightening the arms to open the chest. Soften the knees and fold forward from the hips, letting the clasped hands rise up and over toward the floor behind the head. A deep shoulder opener with a hamstring stretch.
Sit in a wide straddle and place the hands (or yoga blocks) on the floor beside the hips. Press down firmly and try to lift the hips and heels a moment off the floor, actively drawing the legs in. A strength drill for active straddle compression.
Sit in a wide straddle, hands planted beside the hips. Keeping the leg straight and the foot flexed, lift one leg a few inches off the floor, hold briefly, then lower with control. Builds the active strength that lets the legs lie heavy in a pancake.
Lie on the back, rest one ankle over the opposite thigh just above the knee to make a number four. Lift the bottom foot, thread the same-side arm through the gap, clasp behind the bottom thigh and draw both legs toward the chest until the outer hip stretches.
Lie on the back. Extend one leg to the sky and loop a strap (or hand) around the foot. Keep the opposite leg long on the mat and gently draw the lifted leg toward the chest.
From hands and knees, slide one arm underneath the body palm-up, lowering the same-side shoulder and temple to the mat. Keep the hips lifted over the knees and breathe into the upper back.
Stand tall, shift weight to one foot. Place the opposite sole against the inner thigh or calf (never the knee). Bring palms together at the heart or overhead and focus on a still gaze.
From a wide stance, hinge over the front leg with a long spine. Rest the front hand on the shin or floor and stack the top arm to the sky, opening the chest.
From a low push-up, straighten the arms and roll over the toes so the tops of the feet press into the mat. Lift the thighs, open the chest, and gaze forward.
Step one foot back, bend the front knee over the ankle. Square the hips forward, ground the back foot at 45°, and reach the arms overhead with a long spine.
From a wide stance, turn the front foot forward and the back foot in slightly. Bend the front knee over the ankle and extend the arms in a T, gazing over the front hand.
From a high lunge, shift weight onto the front leg and hinge forward as the back leg lifts to hip height. Reach arms forward, forming a long line from fingertips to back foot.
Take a wide stance with the feet parallel. Hinge from the hips with a flat back, then fold the torso between the legs. Crown of the head releases toward the floor; hands frame the feet.
Stand in a wide stance, feet parallel, hands behind the head or crossed at the chest. Hinge from the hips with a flat back until the hamstrings load, then drive the feet down and stand tall. Repeat for reps.
On hands and knees, inhale to drop the belly and lift the gaze (cow), then exhale to round the spine and tuck the chin (cat). Flow with the breath.
From hands and knees, step the feet back to a high plank with hands under shoulders. Brace the core and glutes so the body forms one straight line from heels to head.
