Upright Side Lunge With Arms in Front

• Start standing with your feet wider than your hips and turned out slightly. Pull your core in toward your spine and make sure your hips are facing directly forward.
• Looking straight ahead, bend about halfway down at the hips and right knee, ensuring that your right knee remains behind your toes. As you bend, extend your left arm out in front of you. Remember to keep your core pulled in, pelvis facing front, and shoulders aligned over your hips.
• Hold for a few seconds, then shift your weight to the left and repeat on your other side, bending your left knee and bringing your right arm out in front of you.
• Continue shifting back and forth between legs for 30 seconds.
• If you feel tension in your shoulders, keep your arms lower. If you're dealing with knee pain, don't bend quite as deeply into the lunge.

Bent-Over Side Lunge With Arms to Side

• Start standing with your feet wider than your hips and pointing just slightly in. Brace your core as you shift your hips backward, like you were going to sit in a chair, tilting your torso forward about 45 degrees.
• Bend your right knee to come into a side lunge, as in the previous exercise. As you come into the lunge, simultaneously lift both arms to shoulder height on either side. Again, make sure that your right knee doesn't go past your toes and continue to pull your core in tight.
• Hold for a few seconds, then shift your weight to the left to repeat on your other side. This time, lower your arms back down with control, so your hands are below your chest and your arms are in line with your shoulders.
• Continue shifting back and forth between legs for 30 seconds.
• If your lower back or hips hurt during this move, continue with the upright lunges instead.

Hip-Opening 3-Legged Dog Flow

• Start standing in a high lunge position: feet hip-width apart with your right foot forward, bending slightly at your right knee with your left leg extended straight behind you, left heel off the ground. Keep your right knee stacked over your right ankle and lift both arms. (If lifting your arms is uncomfortable, press your palms together in front of your chest instead.) Engage your core to pull your abs in toward your spine and make sure your hips are facing square toward the front of the room. You should feel a comfortable stretch along the front of your left hip, in your hip flexor.
• Bend at the hips and right knee to plant both your palms flat on the ground, on either side of your right foot. If you need more shoulder or wrist support, you can put your hands on a stable, waist-high surface like a table or a sturdy couch.
• Extend your right leg out behind you, tightening your core as you come into a high plank with your right foot in the air. Make sure your body is in one flat line, not hunching at the shoulders or dipping at the hips.
• Push into your hands and sweep your right foot back, pushing your hips up to come into Downward Facing Dog with your right foot off the ground. This is called a Three-Legged Dog pose.
• Extend your right leg back and up as far as you comfortably can, feeling a stretch in your right hip. Keep your hips square to the ground for now.
• Bend your right knee, allowing your right hip to open up to the the right to deepen the stretch. Continue keeping your core tight while pushing into your hands to stay upright.
• Straighten your right leg and turn your hips back toward the ground to come back into a Three-Legged Dog pose.
• Shift your shoulders back over your wrists as you lower your hips and right leg. Come back into a high plank position with your right leg off the ground.
• Brace your core as you step your right foot forward between your hands. If you can't quite step all the way there, use your hand to gently pull your foot forward.
• Once you're stable with your right foot down, lift your hands off the ground, tightening your core and using the strength in your legs to come back into your starting high lunge. Straighten your torso, face your hips to the front, and sweep your arms up.
• Continue flowing through the stretch on your right side for 1.5 minutes, then switch and repeat on your left side for 1.5 minutes.

Elevated Mountain Climber

• Find a stable, waist-high surface that can support your weight, such as a bench, table, couch, bed, counter, wide windowsill, or chair. (You can also stabilize a surface like a chair or table by pushing it against the wall.)
• Plant your palms on the surface, making sure your wrists are right below your shoulders. Step your feet back until you're balanced on the balls of your feet in an elevated plank position, with your core pulled in tight and your body in one straight line. Hug your elbows inward to activate your back muscles and lift your kneecaps up toward your hips to engage your quads.
• Drive your right knee up toward your chest, keeping your upper body stationary and core pulled in.
• Lower your right foot back to the ground as your simultaneously drive your left knee up toward your chest. You can either speed this up to a quick, running pace, or continue more slowly, placing your foot fully on the ground before driving the other leg up. Choose a pace that feels good on your joints but is challenging for your muscles and gets your heart rate up.
• Continue for one minute, maintaining proper form.

Mountain Climber on Floor (Optional)

For more of a challenge, you can switch to a traditional mountain climber on the floor after one minute. Otherwise, continue with the elevated mountain climber for one more minute.

• To come into a high plank position, start on your hands and knees with your shoulders over your wrists, hips over your knees, and core pulled in tight. Extend your legs back behind you, keeping your feet hip-width apart. Make sure to keep your body in one flat line, not dipping your hips or hunching your shoulders.
• Drive your right knee forward toward your chest, holding your core tight and keeping your upper body as still as you can. Try not to shift your shoulders back or tilt your hips up.
• Step your right foot back as you simultaneously drive your left knee forward. Again, stay at your own pace: you can speed up to a running pace or go more slowly, putting one foot down at a time.
• Continue for one minute, maintaining proper form.

Upside-Down Back Body Work: 2 Legs

• Find a stable surface about as tall as your knees, such as a bench, coffee table, couch, chair, stool, or low ledge.
• Lie down on your back facing the surface. Place your feet on top of it, adjusting your position so that your hips are just about below your knees. Pull your core toward your spine and make sure your back is flat against the floor with no arch. Relax your arms by your sides.
• Push into your feet to lift your hips a few inches off the floor. Make sure your hips are still under your knees and really drive your feet into the surface to activate your hamstrings. Continue squeezing your core and glutes and keep your hips square, facing the ceiling.
• Push your feet down even more and squeeze your glutes to pulse your hips up one more inch.
• Lower your hips one inch but keep them lifted off the ground, still holding your core firm.
• Continue pulsing your hips up and down for one minute without touching the floor. If this causes discomfort in your back or knees, do the pulses with your feet on the floor in a glute bridge [9] instead.

Upside-Down Back Body Work: Single-Leg

• Start in the same position as the double-leg back body work, lying flat on the ground with both legs on your surface. Brace your core and flatten your back against the ground, keeping your arms relaxed at your sides.
• Center your right foot on the surface and lift your left foot, extending your left leg up toward the ceiling.
• Push into your right foot to lift your hips a few inches off the floor. Make sure your right hip is still under your knee, really driving your foot into the surface to activate your hamstrings. Continue squeezing your core and glutes and keep your hips square, facing the ceiling.
• Squeeze your glutes and push your right foot down a little more to pulse your hips up one more inch.
• Lower your hips one inch but keep them lifted off the ground, still holding your core firm.
• Continue pulsing your hips up and down for 30 seconds with your right foot planted, then repeat with your left foot down for another 30 seconds. If this causes discomfort in your back or knees, do the pulses with your feet on the floor in a single-leg glute bridge [10] instead.

Standing to Kneeling Seatwork, Part 1

• Start on your hands and knees with your wrists under your shoulders and knees under your hips. Tighten your core to pull it against your spine.
• Extend your right leg straight out behind you, bringing it in line with your torso. Squeeze your glutes and keep your upper body stationary.
• Open your hips about 45 degrees to the right side, continuing to keep your core tight and engaged.
• Shift your right leg back a few inches behind you, so you really squeeze your glutes. Make sure to keep your back flat, not arched, with your core still engaged.
• From here, you can lift your right arm up to the ceiling or place it on your hip. If you want extra support, keep your right hand on the ground. This is your starting position, called a half-star.
• Pulse your right leg up to the ceiling, lifting it just a few inches. Continue keeping your back flat and your glutes and abs squeezed.
• Lower your right leg a few inches, pulsing back down but keeping your leg lifted.
• This counts as one rep. Repeat for eight pulses, then continue straight into part two of Standing to Kneeling Seatwork.

Standing to Kneeling Seatwork, Part 2

• From the half-star position, lower and bend your right leg. Shift your weight to the center as you plant your right foot and stay balanced on your left shin. Lower your right hand and lift your left hand from the floor, bringing them together in the center of your chest. Make sure your right knee and left shin are now parallel and facing the same direction as you come into a half-kneeling position.
• Drive through your right foot and left shin to come to a standing position. As you come out of the kneeling position, keep your left leg in the air and extended slightly behind you. Brace your core, squeeze your glutes, and keep your chest lifted, making sure not to arch your back at any point. Even with your left leg behind you, make sure your hips are pointing square toward the front of the room.
• Pulse your left leg up a few inches, keeping it extended behind you. Continue to keep your back flat and glute squeezed.
• Pulse it back down. Repeat for eight pulses on your left leg.
• To come back into the half-star position, bend your left leg and kneel, so you're balanced on your left knee with your right leg bent in front of you.
• Set your left hand down on the floor as you extend and lift your right leg. Lift your right arm, squaring your hips to the side and pulling your core in tight to return to the half-star starting position.
• This completes one cycle. Repeat the cycle, doing eight pulses on your right leg, then returning to standing to do eight pulses on your left leg, for two minutes. Then switch sides for another two minutes, with your left leg in the air when you're kneeling and your right leg in the air when you're standing.
• If kneeling is painful on your knees, roll up a mat or a towel and place it underneath. You can also skip the kneeling portion altogether and just switch back and forth between legs in the standing portion.

Figure-Four Stretch

• Start standing with your feet hip-width apart, core pulled toward your spine.
• Lift your right leg and bend it at the knee. Bring your right foot up and place your ankle on your left knee or thigh. Flex your right foot so your toes are pointing down and make sure your hips are square to the front of the room.
• Slowly bend at your hips and left knee until you feel a comfortable stretch on your right glute and the outside of your right hip. Keep your core tight, back flat, and chest lifted.
• Hold here for 30 seconds or make the stretch more dynamic by standing up on your left leg, keeping your right leg crossed, then slowly sinking back down again, repeating for 30 seconds.
• Switch sides after 30 seconds and repeat.
• If you're having trouble staying balanced, try this stretch on the floor [11].

Breathwork

• Stand with your feet hip-width apart or sit in a comfortable position, either in a chair or on the floor. Make sure your back is straight, shoulders relaxed, and core pulled gently in.
• Place one hand on your heart and the other on your belly.
• Inhale for a count of three. Pause.
• Exhale for a count of five. Pause again.
• Repeat for one minute.