Lower Back 6

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

Abdomen, Hips, Lower Back, Psoas, Quadriceps

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, Glutes, Hamstrings, Hips, Lower Back

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

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

Instructions

• Start on your hands and knees in a tabletop position.
• Lower your forearms to the floor, then step back with both feet so your legs are fully extended.
• Engage your core to keep your body in a straight line from your head to your heels.
• Distribute your weight evenly between your forearms and feet and hold the position.

Tips

• Align your elbows directly under your shoulders.
• Avoid arching your lower back or lifting your hips too high.

Modifications

• For less intensity, drop to your knees while maintaining a straight line from knees to head.

Benefits

Abdomen, Chest, Glutes, Lower Back, Obliques, Shoulders, Triceps, Upper Back

Instructions

• Start on your hands and knees in the tabletop position.
• Align your wrists under your shoulders and your knees under your hips.
• Inhale, dropping your belly towards the floor and arching your back, and lifting your chin and chest to look up toward the ceiling.
• Exhale, drawing your belly up toward your spine and rounding your back, and tucking your chin to your chest.

Tips

• Move slowly between the poses, coordinating each movement with your breath.

Modifications

• If you have neck issues, keep your head in a neutral position rather than lifting and tucking your chin.

Benefits

Abdomen, Lower Back, Neck, Spine, Upper Back

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

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

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