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
Wide-Leg Childs Pose
Breathwork
Side-Bend (both sides)
Seated Chest Opening and Rounding
Seated Rib Movements
Seat Rib Circles
Seated Side Bend (both sides)
Seated Rotations with Arm Extensions (both sides)
Seated Twist with Stretch (both sides)
Seated Side Bend with Rotation (both sides...
Breathwork
Supine Single Leg Knee Circles Heel on Floor
Supine Single Leg Knee Circles in Air
Supine Single Knee to Chest with Pressure Point
Supine Single Leg Knee Flex and Extend to Ceiling
Supine Single Leg Extension to Ceiling, Passive Fold Towards Body
Supine Single Leg Knee to Chest
...
Child’s Pose
Cat/Cow
Child’s Pose/Tabletop Waves
Tabletop Knee Hovers
Cat/Cow
Tabletop Knee Hovers with Waves
Downward Dog
Plank Waves
Prone Upper Back Waves
Upward Dog
Downward Dog
3 Legged Dog Up and Down, Knee to Chest to 3-Legged Plank Waves
Low Lunge to Hamstring Stretch
High Lu...