Printable Movement Practice

Lie on your back with a neutral spine (there should be a small, natural gap between your lower back and the mat) and your knees bent, feet flat on the mat, and heels in line with your sitz bones.
Exhale to wrap your low, deep abdominals around your waist like a corset, and float your legs up one at a time to tabletop position.
On each exhale, alternate tapping one toe to the mat, going as low as you can while maintaining a neutral spine.
Inhale to float the leg back to a tabletop position.

Alternate the legs for 10 repetitions each

Begin with a neutral pelvis. (This is the position where the natural “S” curve of the spine is maintained by keeping your tailbone heavy while leaving a little space between your lower back and the mat.) Then, bring your legs up to 90-degree angles, knees over your hips—AKA tabletop.
Exhale to extend your right leg out to a 45-degree angle as you pull your belly button back toward your spine and up as if you were trying to connect it to your rib cage.
Inhale to draw the leg back to tabletop.
On the next exhale, repeat with the left leg. Maintain a stable pelvis and an engaged core throughout.

10–15 reps per leg

Begin on your back with your knees bent, feet flat, heels in line with your sitz bones (about two-fists distance apart).
Press into your feet to lift your hips up into a bridge, maintaining a neutral spine.
Extend your right leg straight. Reach it up toward the ceiling as high as you can while keeping your pelvis and spine completely still. Lower it back down as low as you can while maintaining a stable, neutral position.
Lift the leg for eight repetitions and then return the foot to the mat. Exhale and roll down from the bridge back to your mat, articulating through your spine one vertebra at a time.
Repeat with the other leg.

8–10 reps per leg

Lie face down with your arms stretched out, in line with your shoulders like a letter “T.”
Float your arms up about two inches as you raise your head, neck, and shoulders a few inches off your mat and into a small arch.
Reach your arms back toward your hips as you slightly increase the arch.
Return the arms to the T, then lower your torso and arms down to return to the starting position.

Repeat for 8-10 reps

Begin in a plank.
Lift your left leg a few inches off the mat as you point your foot.
Flex your foot and return it to plank. Maintain a stable pelvis and a long reach from head to toe. Repeat with the opposite leg.

10-15 reps per leg

Lie on your stomach and place your hands under your forehead with your palms facing down and your elbows out to the side. Ground the front of your hip bones down into the mat to find a neutral pelvis.
Pull your abs in, and engage the back right thigh as you lift the right leg long and up. Only lift the leg as high as you can to keep your hips even.

Lower the leg with control and repeat the lift for 10 reps. Repeat on the other side.

Begin lying on your right side, making one long line from your head to your heels.
Pull your abdominal muscles in, and lengthen and lift the top leg up in parallel. Lift only as high as you can while keeping your pelvis stable.
With control, return the leg back down.

Repeat for 15 reps before switching to the other side.

Begin on your hands and knees in an all-fours position with your knees under your hips and your hands under your shoulders.
Extend your right arm forward and your left leg back, focusing on keeping your pelvis and torso even and still.
Inhale and reach your fingertips away from your toes until your spine lengthens.
Exhale and engage your deep abdominals as you return your arm and leg to the start position.
Focus on maintaining a neutral spine and a stable pelvis.

Repeat with your left arm and leg, and continue alternating sides for 10 reps on each side.

Begin lying on your back with your legs in tabletop and your arms out in a T.
Twist your lower body to one side, bringing your legs to about 45 degrees off center while maintaining tabletop position.
Keep your shoulders wide and open against the mat.
Keep the range small so that it does not feel like a stretch for the back but rather that you are maintaining control in your core.
Return your legs to center and twist to the other side.

Repeat 8 times on each side.

Lie on your right side with your right forearm against the mat at a 90-degree angle, elbow under your shoulder. Reach your left arm up to the ceiling.
Float up to a side plank. Focus on pressing up from your hip and side waist while maintaining a wide collarbone.
Thread your left arm behind you through the space below your torso and the mat to twist. Reverse the movement to return to your starting position. Repeat on the other side.

15 reps per side

Begin lying on your right side and create one long line from your head to your heels.
Float your leg up to hip height.
Flex your left foot as you reach the leg forward.
Bend the left leg to bring the toes through to brush your high knee and extend the leg back with a pointed foot.
Flex to brush forward again with a straight leg to repeat.
Bicycle in this direction eight times.
Then reverse the bicycle.

Switch sides to repeat both directions on the opposite leg.

Begin lying on your back with both feet flat on the mat.
Press into your feet to lift up into a bridge position.
Push down into your right foot as you float your left knee into a tabletop.
Place the left foot back down, staying in a bridge.
Then float your right knee into a tabletop and return the leg down, staying in a bridge.
Alternate as if you are marching while maintaining a stable, even pelvis.

Complete 10 reps and then roll down through your spine.

Lie on your right side with your arms extended forward on the mat at shoulder height.
Slowly draw the left fingers along the right arm and across the collarbone to come into a twist with your upper body.
Allow your head to stay heavy on the ground and follow the left arm as it opens.
Keep your legs pointed to the right as the shoulders eventually open up and the left arm releases open.

Take deep, full, opening breaths.