Cool Down

Instructions

• Start from a standing position with your feet hip-width apart and your arms at your sides.
• Slowly sweep your arms out and up over your head.
• Keep your hands shoulder-width apart and reach toward the ceiling.
• Relax your shoulders and look slightly upward.

Tips

• Ground your feet firmly into the floor and distribute your weight evenly between your feet.
• Engage your core muscles to avoid arching your lower back.

Modifications

• For less intensity, place your hands behind your head or on your hips.

Benefits

Abdomen, Chest, Lats, Obliques, Shoulders, Spine, Upper Back

Instructions

• Start from a standing position with your feet hip-width apart and your arms at your sides.
• Keeping your back straight, hinge at your hips to bend forward, lowering your upper body toward your legs.
• Relax your head, neck, and arms and try to place your palms on the floor.

Tips

• Focus on lengthening your spine as you fold forward.
• Keep your legs straight but not locked.

Modifications

• If you can't reach the floor, place your hands on your shins or thighs.

Benefits

Calves, Glutes, Hamstrings, Lower Back

Instructions

• Start lying on your stomach with your legs extended and your hands under your shoulders.
• Press your palms into the floor, straightening your arms to lift your upper body and legs off the floor.
• Lift your chest, relax your shoulders, and look slightly upward.

Tips

• Only the tops of your feet and your palms should be touching the floor.
• Keep your arms straight but avoid locking your elbows.

Modifications

• For less intensity, keep your thighs on the floor.

Benefits

Abdomen, Chest, Psoas, Spine

Instructions

• Start on your hands and knees in a tabletop position.
• Widen your knees and bring your big toes together so they're touching.
• Sit back on your heels, then reach forward with your hands and lower your chest toward the floor.
• Relax your hips and rest your forehead on the floor.

Tips

• Walk your fingertips forward to increase the stretch.
• Allow your chest to sink towards the floor.

Modifications

• For less intensity, don't spread your knees as wide.
• If your forehead doesn't reach the floor, rest it on a block or folded blanket.

Benefits

Ankles, Feet, Hips, Lower Back, Shins, Shoulders

Instructions

• Start lying on your back with your legs extended and your arms at your sides.
• Bend your knees and draw them towards your chest.
• Wrap your arms around your shins and gently pull them closer to your chest.

Tips

• Relax your head and neck on the floor.
• Keep your lower back pressed into the floor.

Modifications

• If you can't reach your shins, wrap your arms behind your thighs.

Benefits

Glutes, Hamstrings, Hips, Lower Back

Instructions

• Start lying on your back with your knees bent and feet flat on the floor.
• Cross one ankle over the opposite thigh, just above the knee.
• Lift your bottom leg off the floor, bringing your knee towards your chest.
• Reach forward and clasp your hands behind the thigh of your bottom leg.
• Gently pull your leg towards your chest.

Tips

• Keep your head and shoulders relaxed on the floor.
• Keep your lower back pressed into the floor.

Modifications

• If reaching behind your thigh is difficult, use a strap or towel to assist.
• For a gentler stretch, keep your bottom foot on the floor.

Benefits

Glutes, Hips, IT Band, Lower Back

Instructions

• Start lying on your back with your knees bent and your feet flat on the floor.
• Bring the soles of your feet together and let your knees fall out to the sides.
• Place your arms alongside your body with your palms facing up.

Tips

• Allow gravity to gently open your hips without forcing them.

Modifications

• Place cushions or blocks under your outer thighs for support.

Benefits

Groin, Hips, Spine

Instructions

• Start lying on your back with your legs extended and your arms at your sides.
• Bend one knee and place your foot flat on the floor.
• Gently lower your bent knee across your body towards the opposite side, allowing your torso and hips to twist.
• Place your opposite hand on the outside of your bent knee and extend your other arm out to the side.

Tips

• Keep your shoulders flat on the floor.

Modifications

• If the twist is too intense, place a cushion or block under your bent knee for support.

Benefits

Chest, Glutes, IT Band, Lower Back, Obliques, Spine, Upper Back

Instructions

• Start on the floor in a seated position with your legs extended in front of you.
• Bend one knee and bring your heel back towards your glutes.
• Grab your ankle with your hand and gently pull your foot back so it's directly beneath your glute.
• Slowly lean back to rest on your elbows.

Tips

• Keep your hips, knees, and ankles aligned.
• Make sure your foot stays underneath your glute and isn't out to the side.

Modifications

• If reaching your ankle is difficult, use a strap or towel looped around your foot for assistance.
• If you experience discomfort in your knee, try performing the exercise while lying on your side.

Benefits

Ankles, Hips, Knees, Lower Back, Quadriceps, Shins

Instructions

• Start on the floor in a seated position with your legs extended in front of you.
• Bend your knees and bring the soles of your feet together, letting your knees fall out to the sides.
• Hold your feet with your hands and gently press your knees towards the floor.

Tips

• Pull your feet up and push your knees down with your elbows to deepen the stretch.
• Keep your back straight and avoid rounding your spine.

Modifications

• If your knees are high off the ground, place cushions under your thighs for support.
• Sit on a folded blanket to raise your hips and improve comfort.

Benefits

Groin, Hips

Instructions

• Start on the floor in a seated position with your legs extended in front of you.
• Extend your arms overhead to lengthen your spine.
• Hinge at your hips and reach forward to grab your toes.

Tips

• Keep your back flat and avoid rounding your spine.

Modifications

• If reaching your toes is difficult, place your hands on your shins or use a strap around your feet.
• Keep a slight bend in your knees if you have tight hamstrings.

Benefits

Calves, Hamstrings, Lower Back, Shoulders, Spine, Upper Back

Instructions

• Start lying on your back with your legs extended and your arms at your sides.
• Engage your core and lift your legs towards the ceiling, bringing them over your head.
• Slowly lower your legs towards the floor behind your head, keeping your hands on your lower back for support.
• If your feet reach the floor, extend your arms along the floor with your palms facing down.

Tips

• Keep your legs straight and your toes pointing towards the floor.
• Keep your neck relaxed and avoid turning your head.

Modifications

• If your feet do not reach the floor, keep your hands on your lower back for support and hold your legs in a comfortable position.
• Bend your knees slightly if straightening your legs is uncomfortable.

Benefits

Calves, Glutes, Hamstrings, Lower Back, Neck, Shoulders, Spine, Upper Back