90-90 Breathing

6 reps · rest 15s after

• · Breathe in low and wide — belly, sides and back
• · Keep the ribs from flaring up

Pelvic Tilt

8 reps · rest 15s after

• · Pull the belly button down toward the spine
• · Press the lower back flat into the floor

Glute Bridge

8 reps · rest 20s after

• · Drive through the heels
• · Squeeze glutes at the top

Open Book Stretch

6 reps · rest 15s after

• · Sweep the top arm up and over — chest opens
• · Eyes follow the moving hand

Quadruped Thoracic Rotation

6 reps · rest 15s after

• · Rotate the chest OPEN, elbow toward the ceiling
• · Eyes follow the moving elbow

90/90 Hip Switch

6 reps · rest 15s after

• · Now let both knees fall the other way
• · Slow and controlled — no momentum

Half-Kneeling Hip Flexor Stretch

2 reps · rest 15s after

• · Tuck the tailbone FIRST, then shift
• · Glide the hips straight forward

World's Greatest Stretch

1 reps

• · Inhale — unwind and open, arm sweeping wide to the sky
• · Rotate around the planted arm — it stays long