Intermediate
Big toe pose, knee option
A supported rolling-to-balance variation that builds core strength and balance with knees bent for an accessible modification.
Start
A supported rolling-to-balance variation that builds core strength and balance with knees bent for an accessible modification.
A standing forward fold with an upper-body twist that mobilizes the thoracic spine, stretches the hamstrings, and opens the chest and shoulders.
A modified seated forward fold with the left knee tucked behind the hip that targets the right hamstring and lower back while maintaining hip stability.
A modified seated forward fold with the right knee tucked behind the hip that targets the left hamstring and lower back while maintaining hip stability.
A single‑leg variation of Downward Dog that builds balance and hip extension while lengthening the standing leg and opening the shoulders
A single‑leg variation of Downward Dog that builds balance and hip extension while lengthening the standing leg and opening the shoulders.
A deep low-lunge variation that stretches the hip flexors and groin while allowing a forward fold to lengthen the spine and release the hamstrings.
A deep low-lunge variation that stretches the hip flexors and groin while allowing a forward fold to lengthen the spine and release the hamstrings.
A standing forward fold with an upper-body twist that mobilizes the thoracic spine, stretches the hamstrings, and opens the chest and shoulders.