Breathwork
Core Activation
Supine Legs to Tabletop
Single Leg Heel Taps (both sides)
Supine Legs in Tabletop, Thigh Press
Single Leg Thigh Press, Opposite Leg Extension with Hold, then Leg Extension to Ceiling and Back to Floor
Arms to Ceiling, Arms Extended Back
Knees to Chest, Side to Side
Supine Legs in Tabletop, Thigh Press, other side
Single Leg Thigh Press, Opposite Leg Extension with Hold, then Leg Extension to Ceiling and Back to Floor, other side
Arms to Ceiling, Arms Extended Back, other side
Knees to Chest, Side to Side
Supine, Legs to Ceiling, Arms to Ceiling Hands Flexed, then Arms Back
Arms Back, Single Leg Extension to Floor Foot Flexed (both sides)
Knees to Chest, Rock Forwards and Back
Seated Breath with Core Activation
Seated Arms Forward Wristed Flexed, Then Wrists Extended
Elbows Bent, Finger Flicks
Elbows Bent, Queen Wave
Tabletop, Shoulder Protraction and Retractions
Tabletop, Single Leg and Opposite Arm Extensions
Tabletop, Single Leg and Opposite Arm Extension with Wrist Flexed - hold
Tabletop, Single Leg and Opposite Arm Extension with Movement to Side
Tabletop, Single Leg and Opposite Arm Extensions, other side
Tabletop, Single Leg and Opposite Arm Extension with Wrist Flexed - hold, other side
Tabletop, Single Leg and Opposite Arm Extension with Movement to Side, other side
Tabletop, Wrist Stretches
Low Lunge to Runner’s Lunge, Then Extend Arms and Circles
Move to Standing, Opposite Leg Up Knee Bent, Thigh Press, Arms Up, Then Extend Knee and Bend
Forward Fold to Halfway Lift
Low Lunge to Runner’s Lunge, Then Extend Arms and Circles, other side
Move to Standing, Opposite Leg Up Knee Bent, Thigh Press, Arms Up, Then Extend Knee and Bend, other side
Forward Fold to Downward Dog
Plank
Single Leg Lifts (both sides)
Downward Dog
Plank Leg Lifts with Knee Bending to Elbow, then Knee to Elbow Hold
Downward Dog
Plank Leg Lifts with Knee Bending to Elbow, then Knee to Elbow Hold (other side)
Downward Dog
Forward Fold + Halfway Lifts (x3)
Chair Pose
Standing + 3 Breaths with Arm Circles