Lie supine on the carriage with the head on the headrest, shoulders just below the shoulder blocks and the feet on the foot-bar with knees bent at no more than 90 degrees. The lumbar ( low back) is in a neutral position and the heels are in line with the (sit bones). Adjust the foot-bar as need...

Footwork builds a stable foundation: strong foot and ankle alignment supports the entire lower kinetic chain and protects the knees and hips. It enhances efficiency of movement: coordinated foot placement and controlled tendon stretching optimize propulsion and return, reducing wasted energy.

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...