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New Routine 2

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Circuit 1

  • Arm & Shoulder Stretch

    30 sec each side

    01:00
    1. Stand tall with your feet shoulder-width apart.
    2. Bring one arm straight across the front of your chest.
    3. Use the opposite hand to gently draw the arm closer to your body.
    4. Keep your shoulders down and relaxed as you feel the stretch.
    5. Hold, then release slowly.

  • Downward Dog

    00:30
    1. Start on all fours with your hands slightly ahead of your shoulders.
    2. Tuck your toes and lift your hips up and back.
    3. Straighten your legs as much as is comfortable, forming an inverted V.
    4. Press the floor away through your hands and lengthen your spine.
    5. Let your heels reach toward the floor and relax your head between your arms.

  • Plank

    00:30
    1. Set your forearms on the floor under your shoulders, legs extended behind you, toes tucked.
    2. Lift your hips so your body forms one straight line from head to heels.
    3. Squeeze your glutes and brace your abs as if bracing for a punch.
    4. Keep your neck long and your gaze just past your hands.
    5. Hold steadily for the prescribed time, breathing normally.

  • Low Lunge

    30 sec each side

    01:00
    1. Step one foot forward into a lunge and lower the back knee gently to the mat.
    2. Set your front knee over your ankle and untuck or tuck the back toes as comfortable.
    3. Sink your hips forward until you feel the front of the back thigh open.
    4. Keep your chest lifted and your spine long.
    5. Hold and breathe, then step back to release.

  • Pigeon Pose

    30 sec each side

    01:00
    1. From all fours, bring one knee forward toward that wrist and slide the other leg straight back.
    2. Settle the front shin down at a comfortable angle and square your hips.
    3. Extend the back leg straight behind you with the top of the foot down.
    4. Stay tall, or walk your hands forward and fold over the front leg.
    5. Breathe into the hip and hold.

  • Figure-4

    30 sec each side

    01:00
    1. Lie on your back with both knees bent and your feet flat on the floor.
    2. Cross one ankle over the opposite thigh, just above the knee.
    3. Reach through and clasp behind the supporting thigh.
    4. Gently draw that thigh toward your chest until you feel a stretch in the hip and glute.
    5. Hold and breathe, then release.

  • Seated Butterfly

    00:30
    1. Sit tall on a mat and bring the soles of your feet together in front of you.
    2. Let your knees fall open out to the sides.
    3. Hold your feet or ankles and lengthen up through your spine.
    4. Gently hinge forward from your hips to deepen the stretch in your inner thighs.
    5. Hold and breathe, letting your knees relax a little lower with each exhale.