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 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 low lunge hold that stretches the front of your hip and thigh while training steady posture.

1. Step one foot forward and lower your back knee to the floor.
2. Stack your front knee over your ankle and point your toes forward.
3. Tuck your hips slightly and shift forward until you feel a stretch.
4. Hold, breathe slowly, and keep your chest tall.
5. Finish the hold, then switch sides.

A unilateral isometric stretch for your hamstrings and calves.

1. Start in a half split with one leg forward and one back.
2. Hinge at the hips and fold over the front leg.
3. Hold the stretch and breathe steadily.
4. Finish your hold, then switch sides.

A standing thigh stretch that targets the front of one leg and challenges balance.

1. Stand tall and hold a wall or chair for balance if needed.
2. Bend one knee and bring your heel toward your glutes.
3. Grab your ankle or foot, and keep your knees close together.
4. Hold the stretch and breathe slowly.
5. Release with control, then switch legs.

A floor hip stretch for the front-leg glutes and outer hip while opening the back hip.

1. Start on hands and knees, then bring one knee toward the same-side wrist.
2. Angle your front shin across the mat and slide the other leg back.
3. Square your hips forward and lower onto your hands, forearms, or a support.
4. Hold the stretch and breathe slowly.
5. Come out carefully, then switch sides.

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

1. Lie on your back with knees bent and feet flat.
2. Cross one ankle over the opposite thigh.
3. Pull the uncrossed thigh toward your chest.
4. Hold and breathe, keeping your shoulders relaxed.
5. Release slowly, then switch sides.

A seated twist that gently works spinal rotation and posture while you hold and breathe.

1. Sit tall with both legs extended or crossed.
2. Place one hand behind you and the other on your opposite knee.
3. Rotate your chest toward the back hand.
4. Hold the twist and breathe slowly.
5. Release to center, then switch sides.

A standing stretch that opens your chest and shoulders with a steady hold.

1. Stand tall with your feet hip-width apart.
2. Clasp your hands behind your back or hold a towel.
3. Gently straighten your arms and lift your chest.
4. Hold the stretch and breathe slowly.
5. Release your hands and relax your shoulders.

A seated hip stretch that targets your inner thighs and groin.

1. Sit tall and bring the soles of your feet together.
2. Let your knees fall out to the sides.
3. Hold your feet or ankles and lengthen through your spine.
4. Relax your thighs and hold, breathing slowly.

A lying hamstring stretch that uses a steady hold to target the back of your thigh.

1. Lie on your back with one leg flat and the other lifted.
2. Hold behind your thigh or use a towel around your foot.
3. Straighten your raised leg until you feel a gentle stretch.
4. Hold the position and breathe slowly.
5. Lower your leg, then change sides if your set calls for it.

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 gentle side-bend stretch for the side of your neck, held still while you breathe.

1. Sit or stand tall with your shoulders relaxed.
2. Let your right ear move toward your right shoulder.
3. Hold the stretch and breathe slowly.
4. Return to center, then switch sides.