A gentle spine mobility move that alternates rounding and arching your back on hands and knees.

1. Start on hands and knees with wrists under shoulders and knees under hips.
2. Inhale and drop your belly as you lift your chest and tailbone.
3. Exhale and round your back, tucking your chin and tailbone.
4. Move slowly between both positions with your breath.

A full-body isometric pose that trains shoulders, core, and hips while stretching the back line.

1. Start on hands and knees, with hands under shoulders and knees under hips.
2. Tuck your toes and lift your hips up and back.
3. Straighten your arms and press the floor away.
4. Let your heels reach toward the floor, with knees slightly bent if needed.
5. Hold the pose and breathe steadily.

A floor bridge hold that trains your glutes, hamstrings, and core.

1. Lie on your back with knees bent and feet flat, hip-width apart.
2. Place your arms by your sides and brace your core.
3. Press through your heels and lift your hips until your body forms a line.
4. Hold the bridge and breathe steadily.
5. Lower your hips to the floor with control.

A core hold that trains your abs, shoulders, and glutes while you keep a straight body line.

1. Place your forearms on the floor with elbows under shoulders.
2. Step both feet back and lift into a straight line from head to heels.
3. Brace your abs and squeeze your glutes.
4. Hold the position and breathe steadily.
5. Lower your knees to the floor to finish.

A side hold that trains your obliques, hips, and shoulder stability.

1. Lie on one side with your elbow under your shoulder and legs stacked.
2. Lift your hips until your body forms a straight line.
3. Hold the position and breathe steadily.
4. Lower your hips with control.
5. Finish your hold, then switch sides.

A full-body isometric pose that trains shoulders, core, and hips while stretching the back line.

1. Start on hands and knees, with hands under shoulders and knees under hips.
2. Tuck your toes and lift your hips up and back.
3. Straighten your arms and press the floor away.
4. Let your heels reach toward the floor, with knees slightly bent if needed.
5. Hold the pose and breathe steadily.

A standing squat-like hold that trains your thighs, glutes, and core.

1. Stand tall with feet together or hip-width apart.
2. Bend your knees and send your hips back like sitting in a chair.
3. Raise your arms overhead or keep hands at your chest.
4. Hold the position and breathe steadily.
5. Press through your feet to stand back up.

A kneeling lunge hold that opens the front hip and trains steady lower-body control.

1. Step one foot forward and lower your back knee to the floor.
2. Stack your front knee over your ankle and point both hips forward.
3. Lift your chest and let your hips sink gently forward.
4. Hold and breathe slowly without bouncing.
5. Release with control, then switch sides.

A standing lunge pose that trains legs, hips, and posture while you hold steady.

1. Stand wide and turn one foot out, with the other foot slightly in.
2. Raise your arms to shoulder height, reaching in both directions.
3. Bend your front knee over your ankle and face over your front hand.
4. Hold the pose and breathe evenly.
5. Come up with control, then switch sides.

A floor bridge hold that trains your glutes, hamstrings, and core.

1. Lie on your back with knees bent and feet flat, hip-width apart.
2. Place your arms by your sides and brace your core.
3. Press through your heels and lift your hips until your body forms a line.
4. Hold the bridge and breathe steadily.
5. Lower your hips to the floor with control.

A seated core hold that trains your abs, hip flexors, and balance.

1. Sit and lean back with knees bent.
2. Lift your feet and balance on your sit bones.
3. Straighten your legs if you can, then keep holding.
4. Breathe steadily and keep your chest lifted.
5. Lower your feet to finish.

A kneeling rest pose that gently stretches your back, hips, and shoulders.

1. Kneel on the floor with your big toes together and knees apart.
2. Sit your hips back toward your heels.
3. Fold forward and reach your arms in front of you.
4. Rest your forehead down and let your chest sink between your thighs.
5. Hold the position and breathe slowly.

A seated hamstring stretch that also eases your lower back and hips.

1. Sit tall with both legs straight in front of you.
2. Flex your feet and reach your arms toward your toes.
3. Fold forward from your hips until you feel a gentle stretch.
4. Hold the position and breathe slowly.

A lying spinal twist that stretches your trunk and hips while you hold and breathe.

1. Lie on your back with arms out and knees bent.
2. Draw one knee toward your chest.
3. Guide that knee across your body toward the floor.
4. Keep both shoulders heavy and hold while breathing slowly.
5. Return to center, then switch sides.