Lye on your mat. Bend the knees into table top position. Table top position is the knees directly over the hips. Lift your head, neck and shoulders off the mat. Gaze at the navel. Begin vigorously pumping the arms up and down while reaching long toward your feet. Concentrate on breathing in...

Sit on your mat with bent knees. Feet together, knees together. Place your hands at the back of your legs. Take an inhale, then exhale as you slowly roll back until your arms are straight. Pause for a second. Take another inhale and then slowly round back up to your starting position on an ex...

Lye flat on your mat with legs extended long. Reach your arms straight up to the ceiling. Inhale, lift your head, neck, and shoulders; exhale, and round up reaching toward your toes. Pause, take another inhale and then slowly roll back down to the mat on an exhale

Lye on your mat. Bend one knee into your chest and give it a stretch. Now, extend that leg straight up to the ceiling and give it a stretch. Leave the leg straight up in the air. Place your arms flat on your mat. Keep your hips stable as you slowly circle the leg into the midline and then aro...

Sit on your mat with knees bent in close to your chest. Place hands on your ankles, pick your feet off the mat and balance. Actively push your ankles into your hands to keep your arms engaged. Slowly roll back to the base of your shoulder blades and back up. Inhale as you roll back, exhale to...

Lye flat on the mat to begin. Bend both knees into table top position. Lift your head, neck and shoulder off the mat. Then bend one knee tight into your chest with side elbows as you extend the other leg straight out. Slowly switch legs.

Lye flat on the mat. Bend both knees into the chest and place one hand on each ankle. Lift your head, neck, and shoulders off the mat. Simultaneously extend your arms over your head as you extend the legs out. Pause, bend back into your starting position. If you have a sensitive low back, ke...

Start lying flat on the mat. Bend both knees into the chest first, then extend both legs up to the ceiling. Lift your head, neck, and shoulders. Reach up with both hands to grab the ankle of one leg. Pull that leg toward your body as you lower the opposite leg down toward a 45 degrees angle. ...

Lye flat on the mat. Bend both knees into the chest and then extend both legs straight up to the ceiling. Place your hands behind your head and lift your head, neck, and showers. Keeping your legs glued together. Slowly lower legs down toward the mat and then back up to your starting position...

Lye flat on your mat. Bend both knees into your chest. Place your hands behind your head. Lift your head, neck, and shoulders. Twist your toro to one side bringing your elbow toward your knee while extending the opposite leg out. Switch sides

Sit on your mat with legs straight mat width apart. Extend your arms straight out parallel to the ground. Imagine rounding over a beach ball aiming your head toward the mat. Then slowly stack your spine back up sitting as tall as you can with your feet flexed through the range of motion.

Sit forward on your mat with bent knees. Balance on your sits bones while holding each hand on your ankle or calf. Extend both legs up and balance. To advance slowly roll back to your shoulder blades on an inhale, then roll back up to your starting position on an exhale.

Lye on the mat with both legs extended up to the ceiling with feet in Pilates position (heels together and toes turned out). Circle both legs over to one side, then down toward the mat, then to the other side, and back up to the starting position. Reverse the direction of the circle on the next r...

Sit on your mat with legs extended mat width apart and feet flexed. Extend arms out to the side. Twist your torso to one side. Next, round forward and reach your pinky finger to your pinky toe. Turn the back palm up. Sit back up in your twist. Return back to your starting position then twis...

Lye face down on your mat with your hands right next to your chest with legs long and relaxed on the mat. Take an inhale, press your torso up off the mat until your arms are ideally straight. Exhale, slowly lower back to your starting position keeping the elbows close to your ribs.

Lye face down on your mat propped up on your forearms. Make sure to line your elbows up directly under the shoulders. The legs are long on the mat with the knees close together. Now bend one leg at the knee and do a double kick toward the glutes and then switch legs.

Lye Face down on the mat with your head down turned to one side. Place one hand inside the other and move them as high on your back as you can with the elbows down to the side. Bend at the knees and perform three kicks toward your glutes, place the legs back down on the mat while you lift your ...

Lye flat on the mat with heels glued together and hands behind the neck. Inhale, lift your head, neck, and shoulders up, then exhale round over aiming your elbows toward the mat. Inhale, stack the back up toward the ceiling. Exhale, round the spine back down to the mat bone by bone.

Lye on your side with your shoulders and hips lined up with the back of your mat. Now place the legs forward on your mat. Prop your head up with your hand or extend your arm long and rest your head down. Lengthen the top leg up parallel to the ground and kick it forward and back. Make the kic...

Lye on the mat with your legs in tabletop position (knees directly over hips). Extend the arms to the ceiling and then behind you at a 45-degree angle. Simultaneously extend your legs out as you roll your upper body up to a “V” position. Pause, bend the knees as you roll your body down to your...

Sit to the front of your mat with bent knees. Place your hands in prayer position and then feed your arms through your legs and around to hold your ankles. Balance on your sit bones. Inhale, slowly roll back to the shoulder blades. Exhale, roll back up and balance so your feet are hovering ov...