A gentle spine mobility move on hands and knees that warms up your back, neck, and hips.

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 as you tuck your chin and tailbone.
4. Move slowly between positions with your breath.

A dynamic hip mobility move that swings each leg to warm up your hips, glutes, and hamstrings.

1. Stand tall beside a wall or stable support.
2. Brace lightly and shift your weight to one foot.
3. Swing the other leg forward and back under control.
4. Place it down, then repeat with the other leg.
5. Alternate legs for the set.

A dynamic lunge stretch that opens your hips, hamstrings, and upper back as you alternate sides.

1. Start in a high plank with hands under shoulders.
2. Step your right foot outside your right hand.
3. Drop your hips, then rotate your right arm up toward the ceiling.
4. Place your hand down and step back to plank.
5. Repeat on the left side, alternating sides each rep.

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 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 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 side-bending yoga hold that trains your legs, hips, and trunk while opening the front side body.

1. Start in a wide stance with your front knee bent and back leg straight.
2. Turn your back foot slightly out and ground both feet.
3. Slide your back hand to your back leg as your front arm reaches up.
4. Lean back gently, hold the pose, and breathe.
5. Return to center, then switch sides.

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 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 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 kneeling hold that stretches your hamstrings and calves while you steady your hips.

1. Start in a low lunge with one foot forward and your back knee down.
2. Shift your hips back and straighten your front leg.
3. Flex your front toes up, or keep a soft knee bend if needed.
4. Fold from your hips and hold, breathing slowly.
5. Release to the lunge, 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 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 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 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 resting yoga pose done lying on your back. It helps you relax and settle your breathing.

1. Lie on your back with your legs long and arms by your sides.
2. Let your feet fall open and turn your palms up.
3. Close your eyes or soften your gaze.
4. Hold still and breathe slowly for the set time.
5. To finish, move slowly and roll to one side before sitting up.