Cat-Cow
Back · 6-8 reps
Reps: 8 breaths
Initiate from tailbone. Let head follow spine naturally. Move slowly — feel each vertebra.
Spine Stretch Forward
Back · 3-5 reps
Reps: 3 reps
Initiate with chin tuck. Stay in a C-curve. Reach forward, not down.
Roll-Up
Abs · 3-5 reps
Reps: 3 reps
Hollow out abdominals first. Initiate with chin tuck. Roll like a wheel, don't sit up like a crunch.
Single Leg Circle
Legs · 5 circles each direction
Reps: 5 each
Don't let hips rock. Circle from the hip socket, not the knee. Keep opposite leg anchored.
Rolling Like a Ball
Abs · 5-6 reps
Reps: 5 reps
Stay in a tight ball. Don't let feet touch mat. Roll on exhale, return on inhale.
Single Leg Stretch
Abs · 8-10 reps each side
Reps: 8 each
Keep lower back pressed down. Don't let extended leg drop too low. Exhale on switch.
Side Kick
Legs · 8-10 reps each side
Reps: 8 each side
Don't let body roll back. Kick from hip, not foot. Keep foot flexed.
Mermaid
Obliques · 3 reps each side
Reps: 3 each side
Sit tall before bending. Reach from waist, not shoulder. Keep hips grounded.
Child's Pose
Back · 30-60 seconds
Reps: 30 sec
Keep arms active, don't collapse. Breathe into back body. Modify with knees wider if needed.
Spine Twist
Obliques · 5 reps each side
Reps: 3 each side
Keep hips square forward. Twist from ribs, not lower back. Keep arms level.