- Stand at the back of your mat and circle your arms out to the sides to reach toward the ceiling. Look up and feel your chest opening up.
- Keeping your back straight, bend forward, hinging at your hips to bring your hands to the mat. This position brings length to the back of the legs. If your hamstrings are tight, bend your knees a bit to take tension off the muscles.
- Walk your hands forward, moving into a plank, and hold each step to stretch your calves a bit. This warms up the shoulders and hands nicely.
- Hold the plank for a few seconds to really wake up your core.
- From your plank, walk your hands back to your feet until you are in another forward bend. Slowly roll up to standing, letting your head hang and keeping your neck relaxed.
- Complete for 30 seconds, followed by 10 seconds of rest. Repeat for a total of three rounds.
Take a minute of rest and grab water if you need it before completing one more round of the entire circuit.