#1 Hollow Body Hold

To do the Hollow Body hold Lie on your back with arms overhead and legs extended. Press your lower back into the mat and engage your core.

Lift your shoulders and legs off the floor, keeping arms close to your ears and body in a curved "hollow" shape.

Hold the position, keeping core tight.
Hold for 20–30 seconds, or as long as controlled.

#2 Seated Figure 4

To do the Seated Figure 4 Sit tall in a chair or on the floor. Cross your right ankle over your left knee, forming a “4” shape.

Flex your right foot and gently press the right knee downward. Hinge forward slightly to deepen the stretch.

Feel the stretch in your hip and glutes.
Hold for 30–60 seconds, then switch sides.

#3 Fascial Arm Reach

To do the Fascial Arm Reach Stand tall or sit upright. Reach your right arm up and across your body at a diagonal, like you're stretching long through your fingertips.

Keep your fingers spread, chest open, and feel a stretch through your arm, side body, and fascia.

Hold briefly, then switch arms.
Repeat 3–5 reps per side, slowly and fluidly.

#4 Side Reach

To do the Side Reach stand or sit tall with feet hip-width apart. Raise your right arm overhead.

Gently lean to the left, reaching through your fingertips. Keep your chest open and avoid collapsing forward.

Feel the stretch along your side body.
Hold for 20–30 seconds, then switch sides.

#5 Bridge Stretch

To do the Bridge Stretch Lie on your back with knees bent and feet hip-width apart, flat on the floor. Arms rest at your sides.

Press into your feet and lift your hips toward the ceiling. Engage your glutes and core.

Hold at the top, keeping shoulders grounded.
Hold for 20–30 seconds, then lower slowly.

#6 Lunge Stretch

To do the Lunge Stretch Step your right foot forward into a lunge, left knee on the mat. Keep your front knee above your ankle.

Raise both arms overhead, reaching up and slightly back to open the front body and stretch the hip flexors.

Hold the stretch, then switch sides.
Hold for 20–30 seconds per side.

#7 Happy Baby Pose

To do the Happy Baby Pose Lie on your back and bend your knees toward your chest. Grab the outer edges of your feet with your hands.

Keep your ankles over your knees and gently press your feet downward while keeping your back flat.

Rock slightly side to side if comfortable.
Hold for 30–60 seconds, breathing deeply.

#8 Hip Bridge

To do the Hip Bridge Lie on your back with knees bent and feet hip-width apart, flat on the floor. Arms rest by your sides.

Engage your glutes and lift your hips until your body forms a straight line from shoulders to knees.

Pause at the top, then lower slowly.
Repeat for 10–15 reps, controlled and steady.

#9 Downward Dog

To do the Downward Dog Start on all fours. Tuck your toes and lift your hips up and back, forming an inverted “V” shape.

Keep your hands shoulder-width apart and feet hip-width apart. Press your heels toward the floor and relax your head between your arms.

Hold the pose and breathe deeply.
Hold for 30–60 seconds, then release gently.

#10 Camel Rock

To do the Camel Rock Start in a kneeling position, knees hip-width apart. Sit back onto your heels.

Inhale and lift your hips forward, reaching your arms back slightly. Exhale and return to sitting on your heels, gently rocking.

Move slowly and smoothly.
Repeat for 5–8 reps, flowing with your breath.

#11 Deep Hip Lunge

To do the Deep Hip Lunge Start in a low lunge with your right foot forward and left knee on the mat. Keep your front knee over your ankle.

Gently dip your hips forward, feeling a stretch in the left hip flexor. Move slightly back and forth to deepen the stretch.

Keep chest lifted and core engaged.
Repeat for 5–8 dips, then switch sides.

#12 Yogi Squat

To do the Yogi Squat Stand with feet slightly wider than hips, toes turned out. Bend your knees and lower into a deep squat.

Bring your hands to heart center, and press your elbows gently into your inner knees to open the hips.

Keep your spine long and chest lifted.
Hold for 30–60 seconds, breathing deeply.

#13 Plow Pose

To do the Plow Pose Lie on your back with arms by your sides. Lift your legs up and over your head, using core strength.

Bring your toes to the floor behind your head (or as close as comfortable). Keep your hands on your back or flat on the mat.

Breathe deeply and avoid turning your head.
Hold for 20–30 seconds, then slowly roll down.

#14 Hip Opener

To do the Hip Opener Sit tall and bring the soles of your feet together, letting your knees fall open to the sides.

Hold your feet or ankles. Inhale to lengthen your spine, then exhale and gently fold forward if comfortable.

Keep your back long and hips relaxed.
Hold for 30–60 seconds, breathing deeply.

#15 Wide Legged Side Bend

To do the Stand or sit with legs wide apart and toes pointing slightly out. Raise your right arm overhead.

Gently bend to the left, keeping both legs grounded and spine long. Feel the stretch along your side and inner thigh.

Hold the bend, then switch sides.
Hold for 20–30 seconds each side.