Setup-Lie on your back, lift your legs to a tabletop position, navel pulled in to support your spine as you curl your head and shoulders off the mat.
Movement- Pump your straight arms up and down while breathing in for 5 counts and out for 5 counts, repeating until you reach 100.

Start on all fours ( quadruped position) with your shoulders stacked over wrists and hips over knees. Keep your spine neutral and your core gently engaged.

Slowly extend one arm forward and the opposite leg back, reaching long from fingertips to toes. Avoid lifting too high —think length, not...

Lie on your back with knees bent , shins parallel, arms reaching overhead alongside the ears, and shoulders relaxed on the mat.
-Inhale to prepare, then exhale as you engage the deep abdominal muscles and circle the arms forward while curling the head, neck, and shoulders off the mat in a small c...

-Begin in supine on the mat with the knees bent and shins parallel and hands behind the head or lightly supporting the neck (not pulling).
-Inhale to prepare.
-Engage the deep abdominals (Transverse Abdominis) and curl the head, neck, and shoulders off the mat into a compact, relaxed chest pos...

1. Arm Circles both directions ( front/back)
2. Sweeping arms with full body rotation
3.Overhead Extension with 90 degree curl
+ a

A foundational abdomincal exercise that coordinates breath with movement. Lying on the mat in supine, lift your head (it is OK to keep the head down), neck and shoulders; legs can be extended or in tabletop. Inhale for five counts, exhale for five counts, pumping the arms in time while keeping ...

3-10 x's based on your level- Always listen to your body and it is OK to modify.

A fundamental abdominal exercise that articulates the spine while lengthening the hamstrings. From a tall seated position, inhale to prepare, then exhale to roll the spine down slowly, returning to the starting pos...

Hold 10-60 seconds- 3x's dailys or 3-5 days a week

This flow can be done daily or 2-3 x's a week.