3. Half Wind Release Pose (Ardha Pavanmuktasana)
- Start out lying supine on your mat with your legs hip-width apart. Engage your feet, pushing your heels away from you.
- Inhale and raise your right leg, bending the knee and bringing the thigh toward your chest. Support your leg by grabbing behind the knee or on the shin and hug your leg tighter.
- Breathe here for 30 seconds, then release to the starting position and repeat with the left leg.
4. Dead Bug Core Workout II
- Begin by lying in a supine position. Activate your core, drawing the belly button up and in while tucking the tailbone forward slightly.
- Inhale and raise both arms and legs straight up toward the ceiling.
- On your next inhale, bend your right knee and left elbow to a ~90-degree angle.
- Exhale and bend your left knee and right elbow to match the opposite arm and leg.
- Inhale and straighten your right knee and left elbow, leaving the left knee and right elbow bent.
- Exhale, then inhale both arms and legs straight up again.
- Repeat this series of movements 5-6 more times and feel free to experiment with speeding it up or taking it slower.
5. Staff Pose (Dandasana)
Transition: Release from Dead Bug Core Exercise B and raise your torso, coming to a seated position.
- Sit with your sit bones grounded and your spine straight and tall.
- Stretch your legs straight out in front of you, toes pointing up toward the ceiling.
- Close your eyes and breathe deeply here for 30 seconds.
6. Seated Forward Fold Pose (Paschimottanasana)
- Begin in a seated position with your legs out in front of you, sit bones grounded and spine tall.
- Push your heels away from your body, engaging the feet and toes. Your arms should be by your side with your palms or fingertips pressing down into the floor.
- Inhale and keep the front of your torso long as you hinge forward at the hips and reach for your toes/feet.
- Remain and breathe here for 60 seconds, lengthening your torso forward and walking your hands forward with each exhalation until you can grasp the outer sides of your feet.
7. Staff Pose Knee Stretch (Dandasana)
Transition: Inhale your torso back up to Staff Pose.
- In Staff Pose, inhale and lift your right leg off the ground, keeping it straight.
- Exhale and bend your right knee, planting your foot on the mat a few inches in front of your bottom. Wrap your arms around the right shin, hugging it in as tight as possible. Breathe here for 30 seconds
- Inhale and extend your leg back out, relaxing it to the ground.
- Repeat on the left side for 30 seconds.
8. Half Lord of the Fishes Pose (Ardha Matsyendrasana)
Transition: Release and extend both legs, returning to Staff Pose.
- Begin in Staff Pose with your sit bones grounded and your spine straight and tall.
- Inhale and lift your right leg, bringing it over the left leg and planting your foot on the mat beside your left outer thigh.
- Exhale and bend the left knee, bringing the heel of your left foot toward your right sit bone OR keep your left leg straight.
- Inhale and broaden your chest, keeping the shoulder blades strong and down away from the ears.
- Exhale and slowly twist your upper body to the right, bringing your left elbow to the outer side of your right knee. Your left palm should be facing out to the right. Shift your gaze out past your right shoulder.
- Breathe here for 30 seconds, gently pressing your elbow against your knee to deepen the twist with each exhale.
- Slowly release the twist and return to the starting position, then repeat on the other side.
9. Cradle Pose (Hindolasana)
Transition: Release from the twist in Half Lord of the Fishes Pose, straightening your spine and extending your legs to return to Staff Pose.
- Inhale deeply, then exhale and raise your right leg, bringing the knee up to your chest and keeping your right foot flexed. You can keep your left leg straight, or bring it inward as if you’re going to sit cross-legged.
- Bring your right knee to rest in the crook of your right elbow, rotate the shin to run parallel to your chest, and rest the bottom of your foot in the crook of your left elbow.
- Remain here for 30 seconds, release your right leg back to the mat, then repeat with the left leg.
10. Seated Neck Rolls
Transition: Release from Cradle Pose, remaining seated.
- Relax your arms, placing the hands either on your lap or the floor. You can stay seated the way you are or bend your knees to sit cross-legged.
- Tuck your chin and slowly relax your head forward, feeling a stretch along the back of your neck and the base of your skull.
- Gently roll your head in a clockwise circle 4-5 times, then counterclockwise 4-5 times.
11. Wrist Rolls w/ Clasped Hands
- Clasp your hands in front of you, interlocking your fingers, and rolling the wrist joint first so that your dominant wrist deviates toward you, then away from you in a figure-eight motion.
- Repeat this motion for 30 seconds.
12. Cat-Cow Pose (Chakravakasana)
Transition: From your seated position in Staff Pose, bend your knees and draw your legs in, then rock forward, coming onto your hands and knees.
- Inhale and arch your back downward, pushing your tailbone up and outward. Tilt your head back slightly, keeping your shoulders engaged and opening the chest. (Cow)
- On your exhale, tuck your chin and tailbone inward, pull your shoulder blades apart, and round your spine like a cat that’s stretching or startled. (Cat)
- Repeat this movement for 30-60 seconds.
13. Balancing Table Top Knee-to-Nose Crunches (Bharmanasana)
Transition: Bring your spine to a neutral position, remaining on your hands and knees.
- 1. Beginning on your hands and knees, inhale your right leg up and extend it straight behind you.
- Exhale, tuck your chin, bend your right knee, and bring the right knee forward toward your nose.
- Inhale and release, returning to Table Top Pose.
- Exhale, then inhale and repeat 4-5 more times on the right.
- Repeat on the left side with the same amount of reps.
14. Child's Pose (Balasana)
Transition: Remain on your hands and knees in Table Top Pose.
- Press your palms into the mat as if to push the ground away from you and sink your sit bones all the way down and back to rest your heels.
- Rest your forehead on the mat, close your eyes, and breathe deep. Remain here for 30-60 seconds.
15. Simple Grounded Shakti Flow
- Beginning in Child’s Pose, inhale your body forward, returning to Table Top Pose.
- Broaden the chest as you bring the front of your thighs, shins, and feet flat on the floor, bringing you to Sphinx Pose. Take 1-2 breaths here before moving on.
- On your next inhale, tuck your toes and lift your sit bones up and back, coming into Downward Facing Dog Pose. Take another breath or two here.
- Exhale your knees to the floor, stacking your shoulders above your wrists and hips above your knees in Table Top. Breathe here for 1-2 breaths.
- Exhale and sink your sit bones down and back as you push the floor away with your hands to come into Child’s Pose.
- Bonus: If you feel up to it, repeat this series of movements 1-2 more times with a little more speed.