Full Body Mat Flow

Reps: 6 breaths

Initiate from tailbone. Let head follow spine naturally. Move slowly — feel each vertebra.

Reps: 100 counts

Press lower back into mat. Keep ribs knitted together. Pump from shoulders, not elbows.

Reps: 5 reps

Hollow out abdominals first. Initiate with chin tuck. Roll like a wheel, don't sit up like a crunch.

Reps: 5 each

Don't let hips rock. Circle from the hip socket, not the knee. Keep opposite leg anchored.

Reps: 10 each side

Don't let body roll back. Kick from hip, not foot. Keep foot flexed.

Reps: 30 sec each

Stack shoulders over elbows. Keep hips lifted, don't dip. Reach top arm to ceiling.

Reps: 20 counts

Keep neck long — eyes on mat. Reach long, not high. Keep pace controlled.

Reps: 3 reps

Lift with back muscles, not arms. Keep pubic bone on mat. Think long spine, not high lift.

Reps: 3 each side

Sit tall before bending. Reach from waist, not shoulder. Keep hips grounded.

Reps: 3 each

Keep hips square forward. Twist from ribs, not lower back. Keep arms level.

Reps: 1 min

Keep arms active, don't collapse. Breathe into back body. Modify with knees wider if needed.