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New Routine

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Circuit 1

  • Neck Rolls

    01:00
    1. Sit or stand tall with your shoulders relaxed and your gaze forward.
    2. Lower your ear toward one shoulder until you feel a gentle stretch.
    3. Slowly roll your chin down across your chest to the other side.
    4. Continue rolling slowly from side to side.
    5. Keep your shoulders down and the motion soft.

  • Cat-Cow

    01:00
    1. Come onto all fours with your wrists under your shoulders and your knees under your hips.
    2. Inhale and drop your belly, lifting your chest and tailbone into a gentle arch.
    3. Exhale and round your spine toward the ceiling, tucking your chin and tailbone.
    4. Flow between the two shapes, moving with your breath.
    5. Keep the motion slow and let each vertebra move in turn.

  • Cobra

    01:00
    1. Lie face down with your legs extended and your hands under your shoulders.
    2. Press the tops of your feet and your hips into the mat.
    3. Inhale and gently lift your chest, peeling it off the floor.
    4. Keep your elbows bent and draw your shoulders down and back.
    5. Lengthen through the crown of your head and hold.

  • Chest & Shoulder Stretch

    01:00
    1. Stand tall and clasp your hands together behind your back.
    2. Straighten your arms and gently lift your hands away from your body.
    3. Draw your shoulder blades together to open the chest.
    4. Lift your chest tall and keep your neck relaxed.
    5. Hold, then release slowly.

  • Supermans

    01:00
    1. Lie face down with your legs extended and your arms reaching forward overhead.
    2. Brace your core lightly and keep your neck long.
    3. Lift your chest, arms, and legs a few inches off the floor.
    4. Pause briefly while squeezing through your glutes and upper back.
    5. Lower with control and repeat without rushing.