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 supported upper-back extension hold that opens your chest and trains thoracic position.

1. Place a block under your upper back, below your shoulder blades.
2. Lie back with knees bent and feet flat.
3. Support your head if needed, or let it relax back.
4. Open your arms and let your chest lift over the block.
5. Hold the position and breathe slowly.

A half-kneeling lunge stretch that targets the front of your hip and thigh.

1. Kneel with one foot forward and the other knee on the floor.
2. Stack your ribs over your hips and tuck your back toes or lay them flat.
3. Gently shift your hips forward until you feel a stretch in the back hip.
4. Hold and breathe slowly without bouncing.
5. Hold for time, then switch sides.

A wall-based shoulder move that trains shoulder control and upper-back posture.

1. Stand with your back to a wall and feet a small step out.
2. Press your head, upper back, and hips gently into the wall.
3. Place your arms on the wall in a goalpost shape.
4. Slide your arms up the wall as far as you can control.
5. Slide back down to the start and repeat.

A face-down back extension hold that trains your upper back, glutes, and posture muscles.

1. Lie face down with legs long and arms by your sides.
2. Turn your thumbs up and gently squeeze your shoulder blades together.
3. Lift your chest, arms, and legs slightly off the floor.
4. Hold this position and breathe steadily.
5. Lower with control when the hold is done.

A floor hip lift that trains your glutes and hamstrings with both feet planted.

1. Lie on your back with knees bent and feet flat, hip-width apart.
2. Brace your core and press your arms lightly into the floor.
3. Drive through your heels and lift your hips until your body forms a straight line.
4. Squeeze your glutes at the top, then lower with control.
5. Repeat for your reps.

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 kneeling backbend hold that opens your chest and stretches the front of your body.

1. Kneel tall with your hips over your knees.
2. Place your hands on your heels or lower back.
3. Lift your chest and gently arch back.
4. Hold and breathe slowly, then come out with control.

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.