- Stand tall with arms hanging toward floor and knees slightly bent.
- Slowly roll down spine, one vertebra at a time, reaching toward toes.
- Reverse the motion, stacking spine back up to standing tall.
- Lie face down with arms extended straight in front of you.
- Lift arms, chest, and legs off floor while squeezing glutes.
- Pull elbows toward ribs, squeeze lats, then extend arms again.
- Hold a stable support and stand with your feet shoulder-width apart.
- Bend your knees and hips while using the support for balance.
- Lower comfortably while keeping your chest raised and feet flat.
- Push through your feet to return to standing.
- Begin in a downward-dog position with your hips raised.
- Bend your elbows and sweep your chest forward near the floor.
- Extend your arms, lifting your chest while lowering your hips.
- Reverse the movement to return to the starting position.
