Seated Breathwork
Seated Spinal Reset Sequence
Seated Knee Windshield Wipers
Boat Pose Roll Down and Up
Boat Pose Single Arm Out to Side, both sides
Boat Pose Roll Down and Up
Boat Pose Single Arm Extension Up and Down, both sides
Boat Pose Roll Down and Up
Boat Pose Double Arm Out to Side and Up and Down
Boat Pose Toe Marches, both sides
Boat Pose Toe Marches with Opposite Arm Extension, both sides
Roll Down to Ground
Knee Windshield Wipers
Laying Knees Bent, Thigh Activation
Hip Bridge Dips
Hip Bridge with Bent Leg Lifts, both sides
Hip Bridge with Straight Leg Dips
Hip Bridge with Straight Leg Extensions
Hip Bridge with Straight Leg Dips, other side
Hip Bridge with Straight Leg Extensions, other side
Windshield Wipers
Side Lying, Upper Arm Rotation at Elbow
Side Lying, Straight Upper Arm Rotation
Side Lying, Upper Arm Thumb Figure 8s
Side Lying, Top Arm Up and Wrist Flexed, Elevator Clamshells to Knee to Elbow
Side Lying, Upper Leg Extension to Elbow
Golden Retriever to Knee Bent and Straight, to Extended Leg Side Raises
Cat/Cow
Downward Dog
Downward Dog Single Knee Circles to Single Leg Circles
Downward 3-Legged Dog to 3-Legged Plank
Plank
Prone Upper Back Raises Arms in Y
Prone Upper Back Up Single Arm Raises in Y, both sides
Child’s Pose, Back Rounding to Chest Opening
Side Lying, Upper Arm Rotation at Elbow, other side
Side Lying, Straight Upper Arm Rotation, other side
Side Lying, Upper Arm Thumb Figure 8s, other side
Side Lying, Top Arm Up and Wrist Flexed, Elevator Clamshells to Knee to Elbow, other side
Side Lying, Upper Leg Extension to Elbow, other side
Golden Retriever to Knee Bent and Straight, to Extended Leg Side Raises, other side
Cat/Cow
Downward Dog
Downward Dog Single Knee Circles to Single Leg Circles, other side
Downward 3-Legged Dog to 3-Legged Plank, other side
Plank Waves
Child’s Pose
Fist Wrist Circles
Seated Twists, both sides
Back Rounding