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 lying stretch that brings one knee to your chest to stretch your hip and glute.

1. Lie on your back with both legs extended or knees bent.
2. Pull one knee toward your chest and hold your thigh or shin.
3. Keep your other leg relaxed and your back heavy on the floor.
4. Hold the stretch and breathe slowly.
5. Release with control, then switch legs.

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 seated or lying hip stretch that targets your glutes and outer hip on one side.

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

A lying hamstring stretch that targets the back of your thigh with a steady hold.

1. Lie on your back with one leg extended and the other leg raised.
2. Hold behind your thigh or calf, keeping your back flat.
3. Gently straighten the raised knee until you feel a stretch.
4. Hold the stretch and breathe slowly.
5. Release with control, then switch legs.

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 core move on your back that trains control while you move opposite arm and leg.

1. Lie on your back with arms up and knees bent over hips.
2. Press your lower back gently toward the floor.
3. Lower one arm and the opposite leg with control.
4. Return to the start, then repeat on the other side.
5. Keep alternating sides for each rep.

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 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 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.