Stand tall. Neutral spine. Arms down, palms facing forward. Retract shoulders.
Engage core. Reach arms overhead and connect palms. Bend back, left or right. Targets core, spine, shoulders
Engage core. Move hands towards groud. Bend knees slightly. Keep spine long and flat. Targets hamstrings, core, mid back, upper back
Variation of standing forward fold with legs split apart. Keep back flat. Engage hip flexors, thighs and core. Targets inner thighs, hamstrings, ankles
Bring spine parallel to floor. Hands on knees. Targets hamstrings, core, spine
Engage hips and core. Start in mountain pose, arms stretched overhead, palms facing inwards. Squat and hold. Arms remain overhead. Targets glutes, thighs, ankles
Start in mountain pose, arms stretched forward, palms facing upwards. Squat and hold. Arms remain forward. Targets hips, core, thighs, ankles
Legs two shoulders wide, toes pointing out. Press elbows back parallel to ground. Hands pointing up, palms facing forward. Targets hips, core, groin, glutes
Step one leg back. Back foot on ball. Front leg shin is perpendicular to floor. Find length in upper body. Targets hips, core, spine, lower body
Step one leg back. Back foot floored pointing out 45 degrees. Front leg shin is perpendicular to floor. Find length in upper body. Targets groin, hips, ankles
Step one leg back. Back foot floored pointing out 45 degrees. Front leg shin is perpendicular to floor. Interlace hands behind back. Bring chest toward front thigh. Targets shoulders, back, hips
From Warrior 1, hinge at hips and bring fingertips to ground. Straighten front leg. Keep back flat. Look forward. Targets hamstrings, hips, core
From pyramid, bring arm over front leg to ceiling. Palm pointing out Targets spine, core, hips
Step one leg back. Back foot floored pointing out 90 degrees. Front leg shin is perpendicular to floor. Extend arms, front leg arm forward, back leg arm backward. Targets hips, core, ankles
From Warrior 2 bend back. Front leg arm points to ceiling, palm facing back. Back leg arm stretches towards back knee. Targets shoulders, upper back, hips
From Warrior 2 forward. Front leg arm pointing to floor. Back leg arm pointing to ceiling. Face looking up. Targets core, spine, hips, shoulders
From side angle straighten front leg. Targets hips, inner thighs, core, ankles
On all fours. Inhale, arch spine, pull tailbone up, pull chest forward, keep head up. Exhale, lift core up, upper back to the ceiling, head down. Targets spine, back, chest
On all fours, step one foot up, the other foot back. Front leg between arms. Find length in spine, raise arms towards ceiling. Targets hips, core
From low lunge, lift back knee and stand on ball of feet. Find one line with rear leg and back. Fingertips touch the floor. Targets hips, core, glutes, thighs
From runner's lunge, move front leg arm to ceiling. Head looking towards ceiling. Targets spine, core, hips
From low lunge push through front knee. Chest moves forward, back stays flat. Targets hamstrings, calves
From plank, step one leg forward to the outside of arms. Keep back flat and in one line with back leg. Fingers touch the floor. Targets hip flexors, inner thighs
Stand on one leg, the other leg and torso are parallel to the floor. Arms are pointing back at an angle. Targets hamstrings, hips, glutes, core
Step back one leg half a step, interlace fingers and point to ceiling. Lean forward, lift back leg. Leg and back aligned horizontally to floor. Targets core, hamstrings, hips, shoulders, back
From mountain pose, tuck in one leg, let it rest on opposite thigh pointing 90 degrees out. Raise arms 45 degrees over shoulders. Targets hips, core
Lift on foot behing and grab. Other arm towards ceiling. Lean forward with flat back, bring back thigh parallel and shin perpendicular to the ground. Targets hips, spine, shoulders
From mountain pose, lift one leg up and grab one toe. Push leg forward, parallel to the floor. Keep length in spine. Targets hamstrings, calves, hips, core
Sit on the floor. Back straight slight leaning back, knees bent. Hold your knees. Reach out with arms at 25degrees to the floor, palms facing up. Straighten legs and lift knees towards ceiling. Keep back straight and chest open. Targets core, hips, spine
Sit on the floor. Soles of the feet together. Keep back straight, shoulder blades together. Push knees down using abductors and glutes. Targets groin, core
Sit on the floor. Legs straight, back upright. Cross on left leg over and plant at thigh level. Put left hand on floor and rotate upper body to the left. Keep back straight and core engaged. Right arm can push slightly on the left lower thigh (but rotation coming from the core) Targets glutes, spine, core
Get on all fours. Knees outside hip, feet touching. Shift hips back. Keep the spine long, arms extend the spine. Targets hips, back, spine, shoulders
Get on all fours. Tuck toes in, push knees up. Squeeze thighs and engage core. Form straight line from heels to shoulders (sort of). Targets shoulders, arms, core, chest
Start in plank. Shift hips up, squeeze in shoulders, push heels to the ground. Keep flat back. Try to form pyramid. Targets hamstrings, hips, core, shoulders, upper back, calves
Start in plank. Lower body to hover above ground. Lift chest up and stretch head towards ceiling. Press tops of the feet into the ground. Targets core, back, shoulders, hips
Start in plank. Shift weight to one side, stack feet, arm reaches towards ceiling. Don't let your hips collapse. Targets shoulders, upper back, chest, arms, core, hips, thighs
Start in plank. Lower body to hover above floor. Squeeze elbows in, keep shoulder blades together. Targets chest, shoulders, upper back, arms, core
Targets core, spine, hips, back
Targets core, spine, mid back, upper back
Targets shoulders, upper back, core, hamstrings
Targets core, spine, back, hips
Targets upper back, shoulders, rotator cuff
Targets glutes, hips, lower back
Targets groin, inner thighs
Targets back, spine
Targets glutes, hips
Target hips, core, spine
Targets hamstrings, lower back, calves
Targets groin, nner thighs, lower back
Targets outer thighs, hamstrings, lower back
Targets groin, lower back, hamstrings, inner thighs
Targets total body
Series of mountain pose, standing back bend, standing forward fold, half lift, standing forward fold, chair and standings back bend.