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A deep hip‑opening posture with the back knee lowered that stretches the front thigh and groin while maintaining stability in the front knee.

A gentle vinyasa linking Downward Dog → High Plank → Chaturanga → Cobra to build coordination, heat, and endurance in a smooth, repeatable sequence.

A back-extension that opens the chest and lengthens the spine by lifting the sternum while engaging the shoulder blades and lower back.

A full-body, core-focused horizontal hold with shoulders over wrists that strengthens arms, shoulders, and core while promoting spinal alignment.

A supported core-strengthening hold with knees down that builds shoulder, arm, and abdominal stability while keeping the spine long.

An energizing full-body stretch that decompresses the spine, strengthens the arms and legs, and lengthens the hamstrings.

A grounding hamstring opener that releases tension in the left leg and encourages balanced flexibility.

A flowing, spinal-mobilizing movement that warms the back, coordinates breath with motion, and relieves stiffness.

A deep, focused stretch that lengthens the right hamstring and mobilizes the hip while gently testing your range of motion.