Expert

30 minutes

An advanced routine covering all major muscle groups and extremities. Movements range in their level of complexity to promote greater flexibility and range of motion.

1. Upward Salute

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

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

2. Rag Doll

Instructions

Start from a standing position with your feet hip-width apart and your knees slightly bent.
Inhale and extend your arms overhead, lengthening your spine.
Exhale and slowly bend forward at the hips, letting your upper body hang down.
Grab your opposite elbows and let your head and arms hang heavy.

Tips

Keep your weight evenly distributed between your heels and the balls of your feet.
Focus on lengthening your spine rather than reaching for the floor.

Modifications

Bend your knees more to avoid straining your back.
Use a block or chair to rest your elbows on if reaching the floor is difficult.

Benefits

Calves, Shoulders, Hips, Hamstrings, Lower Back, Glutes

3. Chest Opener

Instructions

Start from a standing position with your feet hip-width apart.
Clasp your hands behind your head and widen your arms to bring your elbows out and back.
Gently squeeze your shoulder blades together and open your chest.

Tips

Lower your shoulders and relax your neck.
Keep your back and spine straight.

Modifications

If clasping your hands behind your head is difficult, use a strap or towel to hold onto.

Benefits

Shoulders, Chest, Abdomen

4. Toe Touch

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, Hamstrings, Lower Back, Glutes

5. Overhead Tricep

Instructions

Start from a standing position with your back straight and your arms resting at your sides.
Raise one arm overhead and bend your elbow, bringing your hand towards the opposite shoulder blade.
Use your opposite hand to gently press your elbow down towards the middle of your back

Benefits

Triceps, Upper Back, Obliques, Shoulders, Chest, Lower Back, Lats

6. Forward Fold

Instructions

Start from a standing position with your feet hip-width apart and your hands interlaced behind your back.
Slowly bend forward from your hips, letting your upper body hang down toward the floor.
Extend your arms and let your hands fall forward over your head.

Tips

Let your head and neck relax completely.
Keep your legs straight but not locked.

Modifications

If interlacing your fingers is difficult, hold a strap or towel between your hands.

Benefits

Calves, Upper Back, Shoulders, Hips, Hamstrings, Chest, Glutes

7. One Arm Hug

Instructions

Start from a standing position with your back straight and your arms resting at your sides.
Extend one arm across your body, bringing it towards the opposite shoulder.
Hook your other arm around your extended arm to pull it closer to your chest.

Tips

Maintain an upright posture and avoid leaning to either side.
Keep your extended arm relaxed.

Modifications

For a gentler stretch, lower your extended arm to your abdomen and pull it with your other hand.

Benefits

Triceps, Shoulders, Lats

8. Wide Leg Bend

Instructions

Start from a standing position with your feet wide and your toes pointed forward.
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.
To deepen the stretch, grab your ankles and pull your head closer to the floor.

Modifications

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

Benefits

Groin, Calves, Hips, Hamstrings, Lower Back

9. Side Lunge

Instructions

Start from a standing position with your feet wide apart.
Shift your weight to one side, bending your knee and keeping your other leg straight.
Place your hands on the floor and lower your hips until you feel a stretch in your inner thigh.
Rotate the foot on your straight leg so your heel is on the ground and your toes are pointed out.

Tips

Lift your chest and keep your back straight.

Modifications

If the stretch is too intense, don't lower your hips as much.
Use a chair or wall for balance support if needed.

Benefits

Groin, Calves, Hips, Hamstrings

10. Squat Stretch

Instructions

Start from a standing position with your feet shoulder-width apart and your toes pointed slightly outward.
Lower your hips down into a squat position, keeping your heels on the ground.
Place your elbows on the inside of your knees and press your palms together.

Tips

Keep your chest lifted and your back straight.
Gently push your knees outward with your elbows.

Modifications

If your heels lift, place a folded towel under them for support.
Hold onto a chair or wall for balance if needed.

Benefits

Knees, Groin, Calves, Hips, Hamstrings, Quadriceps, Lower Back, Glutes

11. Lunge

Instructions

Start from a kneeling position with your arms at your sides.
Step forward with one leg, placing your foot flat on the floor in front of you.
Push your hips forward and raise your arms overhead.
Lift your chest and reach toward the ceiling.

Tips

Keep your front knee stable and align it directly above your ankle.
Engage your back leg, pressing the top of your foot into the floor.
Keep your torso upright and avoid arching your lower back.

Modifications

For less intensity, keep your hands on your front thigh.
Place a towel or cushion under your back knee for support.
Hold onto a wall or chair for balance if needed.

Benefits

Psoas, Hips, Quadriceps, Lower Back, Abdomen

12. Reverse Lunge

Instructions

Start from a kneeling position with your knees hip-width apart and the tops of your feet on the floor.
Extend one leg straight out in front of you, pressing your heel into the floor.
Hinge at your hips to lower your upper body toward the floor.
Place your hands on the floor in front of you for balance.

Tips

Keep your chest lifted and your back straight.

Modifications

Place a folded blanket under your knee for additional support.

Benefits

Calves, Hips, Hamstrings, Lower Back, Glutes

13. Kneeling Quad

Instructions

Start from a kneeling position with your knees hip-width apart and the tops of your feet on the floor.
Step one foot forward and bring your opposite foot up towards your glutes.
Please one hand on your front knee and reach back with your other hand to grab your ankle.
Gently push your hips forward and pull your heel closer to your glutes.

Tips

Maintain an upright posture, avoiding leaning forward or backward.

Modifications

If reaching your back foot is difficult, keep your foot on the floor.

Benefits

Psoas, Hips, Quadriceps, Abdomen

14. Upward Dog

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

Psoas, Spine, Chest, Abdomen

15. Child's Pose

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

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

16. Downward Dog

Instructions

Start on your hands and knees in a tabletop position.
Tuck your toes under, press your palms into the floor, and straighten your arms and legs to lift your hips up and back.
Push your chest toward your thighs and your heels toward the floor.

Tips

Relax your shoulders and let your head hang between your arms.
Distribute your weight evenly between your hands and feet.
Keep a slight bend in your knees to avoid hyperextension

Modifications

For less intensity, bend your knees more or place your hands on the edge of a chair.
To reduce pressure on your wrists, place your forearms on the floor or use a block under your hands.

Benefits

Calves, Shoulders, Hamstrings, Lower Back, Glutes

17. Thunderbolt

Instructions

Start from a kneeling position with your knees together and the tops of your feet on the floor.
Sit back on your heels with your big toes touching and your heels separated.
Place your hands on your thighs with your palms facing down.
Sit up tall with your back straight and your shoulders relaxed.

Tips

Engage your core to support your lower back.

Modifications

If sitting on your heels is uncomfortable, place a cushion or folded blanket between your heels and hips for added support.
Place a folded blanket under your knees if you feel any discomfort.

Benefits

Knees, Feet, Shins, Quadriceps, Ankles

18. Saddle Pose

Instructions

Start from a kneeling position with your knees hip-width apart.
Spread your knees and feet apart and sit down on the floor between them.
Slowly lean back onto your forearms, then continue lowering your upper body until your back is on the floor.
Cross your arms over your head or rest them by your sides.

Modifications

If the stretch is too intense, use a cushion or block under your back for support.
For less intensity, keep your upper body propped up on your elbows.

Benefits

Knees, Feet, Psoas, Spine, Shins, Hips, Quadriceps, Lower Back, Ankles, Abdomen

19. Toe Squat

Instructions

Start from a kneeling position with the tops of your feet on the floor.
Tuck your toes under and slowly sit back on your heels, putting weight on your toes.
Sit up tall with your back straight, relax your shoulders and place your hands on your thighs.

Tips

Focus on distributing your weight evenly across all your toes.

Modifications

If the stretch is too intense, keep your hands on the floor in front of you.

Benefits

Calves, Feet, Ankles, Toes

20. Wrist Extension

Instructions

Start on your hands and knees in a tabletop position, with your palms flat on the floor.
Rotate your hands so your fingers are pointed towards your body.
Walk your knees closer to your hands, then slowly lean back and lower your hips towards your heels, while keeping your palms pressed into the floor.

Tips

Distribute your weight evenly across both palms.

Modifications

If kneeling is uncomfortable, perform this stretch standing up with your hands on a table.

Benefits

Forearms, Wrists, Fingers, Hands

21. Lizard Pose

Instructions

Start on your hands and knees in a tabletop position.
Step one foot forward, placing it outside your hand, and lower your hips towards the floor.
Extend your back leg straight behind you, keeping your knee and the top of your foot on the floor.

Tips

Keep your chest lifted and your back straight.
Relax your hips and allow them to sink towards the floor.
For a deeper stretch, lift your back knee and lower your forearms to the floor.

Benefits

Groin, Hips, Hamstrings, Quadriceps, Glutes

22. Pigeon

Instructions

Start on your hands and knees in a tabletop position.
Bring one knee forward and place it behind your wrist on the same side, then slide your ankle towards your opposite hip.
Extend your other leg straight back behind you while keeping your hips square to the floor.
Gently lower your torso over your front leg and rest your forearms on the ground in front of you.

Tips

Keep your hips level and avoid leaning to one side.

Modifications

Place a folded blanket or block under the hip of the bent leg for support.
If folding forward is uncomfortable, stay upright and support yourself with your hands on the floor.

Benefits

Groin, Psoas, IT Band, Hips, Hamstrings, Lower Back, Glutes

23. Frog Pose

Instructions

Start on your hands and knees in a tabletop position.
Lower your forearms to the ground and widen your knees out to sides, keeping your hips in line with your knees and your toes pointed outward.
Gently press your hips back towards your heels.

Tips

Keep your chest lifted and your gaze forward.

Modifications

Bring your knees closer together to reduce the intensity.

Benefits

Groin, Hips, Lower Back

24. Puppy Pose

Instructions

Start on your hands and knees in a tabletop position.
Walk your hands forward and lower your chest toward the floor.
Keep your hips lifted and stacked directly over your knees and lower your forehead to the floor.

Tips

Focus on creating a long line from your hips to your fingertips.

Modifications

If your forehead doesn't reach the floor, rest it on a yoga block or folded blanket.
For less intensity, don't walk your hands out as far.

Benefits

Spine, Upper Back, Shoulders, Chest, Lower Back, Abdomen

25. Twisted Sphinx

Instructions

Start on your hands and knees in a tabletop position.
Extend one leg back and bring your other leg under your body, extending your foot straight out to the opposite side.
Lower your hips to the floor and rest your upper body on your forearms.

Tips

Relax your neck and shoulders and keep your gaze down.

Benefits

Spine, IT Band, Hips, Hamstrings, Lower Back, Glutes

26. Seated Twist

Instructions

Start on the floor in a seated position with your legs extended in front of you.
Cross one leg over the other, placing your foot on the floor outside of your opposite thigh.
Rotate your torso and place your elbow on the outside of your top knee and your other hand behind you for support.
Continue to rotate your torso and turn your head to look behind you.

Tips

Lengthen your spine and keep your back straight.

Benefits

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

27. Knees-to-chest

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

Hips, Hamstrings, Lower Back, Glutes

28. Happy Baby

Instructions

Start lying on your back with your knees bent and feet flat on the floor.
Lift your feet off the floor to bring your knees towards your armpits.
Grasp the outer edges of your feet with your hands and gently pull your knees towards the floor.

Tips

Keep your lower back pressed into the floor.
Relax your shoulders and neck.

Modifications

If you can't reach your feet, hold onto your ankles or calves instead.

Benefits

Groin, Hips, Hamstrings, Lower Back, Glutes

29. Lying Figure Four

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

IT Band, Hips, Lower Back, Glutes

30. Lying Hamstring

Instructions

Start lying on your back with your knees bent and your feet flat on the floor.
Lift one leg straight up towards the ceiling while keeping your other foot flat on the floor.
Place your hands behind the thigh or calf of your raised leg and gently pull it towards your chest.

Tips

Keep your hips and lower back pressed into the floor.
Maintain a slight bend in the knee of your raised leg to avoid hyperextension.

Modifications

Use a yoga strap or towel looped around your foot if you can't reach your leg.

Benefits

Hamstrings, Lower Back, Glutes

31. Reclined Butterfly

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, Spine, Hips

32. Spinal Twist

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

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

33. Quad Stretch

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

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

34. Butterfly

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

35. Folded Butterfly

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.
Place your hands on the floor in front of you and hinge at your hips, folding forward over your feet.

Tips

Allow your head to relax towards your feet.

Modifications

If your hips are tight, sit on a folded blanket to elevate your hips.
For a gentler stretch, keep your torso more upright.

Benefits

Knees, Groin, Hips, Lower Back

36. Double Pigeon

Instructions

Start on the floor in a seated position with your legs extended in front of you.
Bend one knee and bring your shin parallel to your shoulders.
Bend the opposite knee, stacking your shin on top of the other, and aligning your ankle over your bottom knee.
Sit up tall and rest your hands on the floor to your sides.

Tips

Keep your back straight and avoid rounding your spine.
Flex both feet to protect your knees.

Modifications

Perform the movement with one leg extended if necessary.

Benefits

Groin, IT Band, Hips, Hamstrings, Glutes

37. Seated Fold

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

38. Seated Straddle

Instructions

Start on the floor in a seated position with your legs extended in front of you.
Open your legs wide apart and place your hands on the floor in front of you.
Sit up tall to lengthen your spine, then hinge at your hips to reach forward with your hands and lower your upper body towards the floor.

Tips

Keep your back straight and avoid rounding your spine.
Flex your feet and keep your toes pointing upward.

Modifications

If reaching forward is difficult, rest your hands on blocks or a chair in front of you.
Sit on a folded blanket to raise your hips and improve comfort.

Benefits

Groin, Calves, Spine, Upper Back, Hips, Hamstrings, Lower Back, Glutes

39. Hurdler

Instructions

Start on the floor in a seated position with your legs extended in front of you.
Bend one leg and place the sole of your foot against your opposite inner thigh.
Sit tall and lengthen your spine, then lean forward from your hips to reach out and grab your extended foot.

Tips

Focus on hinging at the hips rather than rounding your back.
Keep your extended leg straight and your foot flexed, but be careful not to lock your knees.

Modifications

If you can't reach your foot, use a yoga strap or towel looped around your foot.
For less intensity, bend your extended leg slightly.

Benefits

Groin, Calves, Hamstrings, Lower Back, Glutes

40. Shoulder Stand

Instructions

Start lying on your back with your legs extended and your arms at your sides.
Press your arms into the floor to lift your legs and hips up towards the ceiling
Support your lower back with your hands and extend your legs straight up, keeping your body in a straight line from your shoulders to your feet.

Tips

Keep your neck relaxed and avoid turning your head to the sides.
Engage your core and glutes to maintain your balance.

Modifications

Keep your legs bent if straightening them is too difficult.

Benefits

Neck, Shoulders

41. Plow

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

42. Legs-up-wall

Instructions

Starting on the floor in a seated position with the side of your hip touching the wall.
Lie back and swing your legs up onto the wall in one motion.
Scoot your hips as close to the wall as comfortable and extend your legs straight up the wall.
Rest your arms by your sides with your palms facing up.

Tips

Keep your legs relatively relaxed and avoid locking your knees.

Modifications

If your hamstrings are tight, move your hips slightly away from the wall.
Place a cushion or folded blanket under your hips for extra support.

Benefits

Hips, Hamstrings, Lower Back, Glutes