A slow breathing drill that trains relaxed belly breathing and helps you control your breath.

1. Lie on your back or sit tall with one hand on your belly.
2. Inhale through your nose and let your belly rise.
3. Exhale slowly and let your belly fall.
4. Keep your chest and shoulders quiet.
5. Continue for the set time with smooth breaths.

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 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 floor stretch that opens your upper back and shoulder while you hold one side at a time.

1. Start on all fours with your hands under shoulders and knees under hips.
2. Slide one arm under your chest, palm up, and lower your shoulder toward the floor.
3. Rest your head down if comfortable, and keep your hips over your knees.
4. Hold the stretch and breathe slowly.
5. Press into your top hand to return to all fours, then switch sides.

A kneeling stretch for the front of your hip. It targets the hip flexors on one side at a time.

1. Kneel with one knee down and the other foot in front.
2. Tuck your pelvis slightly and keep your chest tall.
3. Shift your hips forward until you feel a gentle stretch.
4. Hold the position and breathe steadily.
5. Finish the hold, then switch sides.

A lying hip stretch that targets your glutes and outer hip on one side at a time.

1. Lie on your back with knees bent and feet flat.
2. Cross one ankle over the opposite thigh, making a figure four.
3. Hold behind the thigh or shin and gently pull toward you.
4. Hold the stretch and breathe slowly.
5. Release with control, then switch sides.

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.

A supported floor hold with your legs up a wall that gently stretches your hamstrings and calves.

1. Sit sideways with one hip close to a wall.
2. Lie back and swing both legs up the wall.
3. Rest your arms by your sides and let your back settle.
4. Hold the position and breathe slowly.
5. Bend your knees, roll to one side, and sit up slowly.