Full Body Flexibility

Move from lunge to elbow drop to open rotation, staying controlled through each position.

Step into a strong lunge. Lower the elbow toward the inside of the front foot, then rotate open through the chest.

Lift hips into downward dog and alternate bending one knee while lengthening the other heel.

Press evenly through the hands. Pedal slowly and let the back of each leg wake up.

Stand with feet wide, hinge at the hips, and let the torso fold toward the floor.

Keep the knees soft and the weight even through both feet. Use blocks if the floor feels far away.

Step into a wide lunge with both hands inside the front foot.

Lower to blocks or forearms if comfortable. Keep the back knee supported and the front foot grounded.

Sit in a 90/90 shape and rotate both knees side to side with control.

Keep your hands behind you if needed. Move slowly and let the hips lead the switch.

Keep hips over knees and walk hands forward until the chest softens toward the mat.

Reach long through the hands while the hips stay lifted. Let the chest melt only as far as comfortable.

Lie on one side with knees stacked and open the top arm like a book.

Follow your hand with your eyes if it feels good. Keep the knees heavy so the twist stays in the upper back.

Let both knees fall to one side while the opposite shoulder stays heavy.

Guide your knees to one side and turn your gaze the other way if that feels comfortable. Keep the breath quiet.