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.
Cat-Cow
Back · 6-8 reps
Reps: 8 breaths
Initiate from tailbone. Let head follow spine naturally. Move slowly — feel each vertebra.
Kneeling Hip Flexor Stretch
Legs · 30 seconds each side
Reps: 45 sec each
Keep front knee over ankle. Squeeze glute of back leg to deepen stretch. Don't arch lower back.
Single Leg Circle
Legs · 5 circles each direction
Reps: 5 each direction
Don't let hips rock. Circle from the hip socket, not the knee. Keep opposite leg anchored.
Side Kick
Legs · 8-10 reps each side
Reps: 10 each side
Don't let body roll back. Kick from hip, not foot. Keep foot flexed.
Clamshell
Legs · 10-12 reps each side
Reps: 12 each (with band)
Don't let hips roll back. Keep pelvis stable. Lift and lower with control.
Supine Hamstring Stretch
Legs · 30 seconds each side
Reps: 30 sec each
Keep hips on mat. Don't lock knee. Flex foot to increase stretch.
Spine Twist
Obliques · 5 reps each side
Reps: 3 each side
Keep hips square forward. Twist from ribs, not lower back. Keep arms level.