Main session
Daily Mobility Minimum
1 round, flowing — about 1 minute per movement.Cat-Cow
6 slow reps
Begin on your hands and knees with your wrists under your shoulders and knees under your hips. As you inhale, let your belly soften toward the floor and lift your chest to look forward. When you exhale, pull your navel up and round your spine like a stretching cat. Keep your breath steady and avoid holding it, which helps protect your pelvic floor. Focus on moving each vertebra one at a time rather than just dumping weight into your lower back. You should feel a gentle stretch and release through the entire length of your spine.
0 / 6Worlds Greatest Stretch
3 per side
Let's get into your "World's Greatest Stretch"! Begin in a plank position, hands under your shoulders, ready to move with intention. Step your right foot outside your right hand, then gently drop your hips, feeling that lovely stretch, holding for a breath in and out. Now, rotate your right arm to the sky, opening your chest and breathing deeply, exhaling as you return to plank. A common mistake is letting the back knee drop too soon; keep that back leg strong and straight until you're ready to switch sides. You've got this, flowing beautifully through each movement!
0 / 3Hip Circles
5 per direction, per side
Begin on your hands and knees with your wrists under your shoulders and knees under your hips. Lift one leg and begin drawing a slow, wide circle in the air with your knee. Keep your arms straight and your torso steady as you rotate the hip through its full range of motion. Breathe out as the knee moves out and around, keeping your exhale soft to avoid pressure on the pelvic floor. Try not to let your hips tilt or your lower back arch as you move. You should feel a gentle stretch and a dull warmth in the hip and glute.
0 / 5Thoracic Rotations
5 per side
Begin on your hands and knees with one hand resting lightly behind your head. Keeping your hips steady and still, slowly peel your chest open to the side and point your elbow toward the ceiling. Exhale as you rotate to help your lungs empty and prevent pressure on your pelvic floor. Avoid letting your hips shift or lean to the side to chase a wider range of motion. You should feel a gentle stretch and opening across your mid-back and chest rather than tension in your lower back. Return to the starting position with control before beginning the next repetition.
0 / 5
Feet and Ankles Stretch
30 seconds
Sit tall on the mat with your legs stretched out in front of you and your hands resting on the floor just behind your hips. Keep your chest lifted and your shoulders relaxed down away from your ears. Slowly point your toes away from you, feeling a gentle stretch along the top of your feet and ankles, then draw your toes back towards you to feel the stretch in your calves. Move smoothly and with control, never forcing the range. Breathe steadily: as you exhale, gently lift your pelvic floor; as you inhale, let it soften and release. If sitting upright is tiring, sit against a wall or bend your knees slightly.
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