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Exercises

Set 1: 2 rounds
Stand tall with your feet together and bring the palms of your hands together at chest level. Exhale.
Mountain Pose with Prayer Hands
15 seconds
 Inhale and slowly stretch your arms up and backwards over your head. Option: keep palms together, bend backwards for even more stretch.
Mountain Pose
10 seconds

Set 2: 2 rounds
Standing Forward Bend
Standing Forward Bend
30 seconds
Bend Your Knees And Look Forward
10 seconds
Standing Forward Bend
Standing Forward Bend
15 seconds
Step or Hop to Plank
Step or Hop to Plank
20 seconds
Chaturanga
Chaturanga
15 seconds
Cobra
Cobra
15 seconds
Downward Facing Dog
Downward Facing Dog
30 seconds
Jump or Step Legs to Hands
Jump or Step Legs to Hands
10 seconds

Set 3: 1 round
Standing Forward Bend
Standing Forward Bend
15 seconds
Lower to the floor
10 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
15 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
15 seconds
Seated Leg Stretch
Seated Leg Stretch
20 seconds
Seated Left Leg Stretch
20 seconds
Seated Right Leg Stretch
20 seconds
Butterfly Stretch
20 seconds
Corpse
Corpse
30 seconds
Floor Knee to Chest Stretch
Floor Knee to Chest Stretch
1 minute
Lying Torso Twist
Lying Torso Twist
1 minute
Get On Your Hand And Knees
15 seconds
Cat Cow
Cat Cow
1 minute
Child's Pose
Child's Pose
30 seconds
Indian Style Stretch
1 minute
Seated Spiral Stretches
Seated Spiral Stretches
1 minute


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