Use this lab when you want to keep your spine supple and your wrists ready for whatever practice comes next.
Rag Doll
Duration: 01:00
Fold like a rag doll to let your spine decompress and your hamstrings stretch gently.
Difficulty: Beginner
Instructions
- Stand with feet hip-width apart and knees softly bent.
- Inhale to reach arms overhead and lengthen your spine.
- Exhale to hinge at the hips, letting your torso drape forward.
- Grab opposite elbows and allow head and arms to hang heavy.
Tips
- Distribute weight evenly between heels and balls of the feet.
- Focus on lengthening your spine instead of trying to touch the floor.
Adjustments
- Bend your knees more deeply if your back feels tight.
- Rest elbows on a block or chair for extra support.
Forward Fold
Duration: 01:00
Dive into a forward fold with clasped hands to stretch your hamstrings and open your shoulders in one swoop.
Difficulty: Beginner
Instructions
- Stand with feet hip-width apart and interlace your fingers behind your back.
- Hinge forward from your hips, letting your torso drape toward the floor.
- Reach your clasped hands overhead, allowing the stretch to travel through your shoulders.
Tips
- Relax your head and neck completely so gravity can help.
- Keep your legs straight yet soft at the knees.
Adjustments
- Hold a strap or towel between your hands if interlacing is uncomfortable.
- Bend your knees slightly if your hamstrings need more space.
Upward Dog
Duration: 01:00
Press into upward dog to open your chest and stretch the front of your body with strength.
Difficulty: Beginner
Instructions
- Lie on your stomach with legs extended and hands under your shoulders.
- Press into your palms, straighten your arms, and lift your chest and thighs off the floor.
- Relax your shoulders away from your ears and gaze slightly upward.
Tips
- Only your palms and the tops of your feet should touch the floor.
- Keep arms straight without locking your elbows.
Adjustments
- Keep thighs on the floor for a gentler version if needed.
Twisted Sphinx
Duration: 02:00
Settle into twisted sphinx to stretch your hips and lower back while relaxing your shoulders.
Difficulty: Beginner
Instructions
- Start in tabletop, extend one leg back, and thread the other leg under your body so the foot reaches out to the opposite side.
- Lower your hips toward the floor and come down onto your forearms.
- Stay in the twist, breathing into the stretch before switching sides.
Tips
- Relax your neck and shoulders by keeping your gaze down.
Adjustments
- Place a cushion or blanket under your hips if they need extra support.
Seated Twist
Duration: 01:00
Twist from a seated position to wring out your spine and open your chest.
Difficulty: Beginner
Instructions
- Sit with legs extended, then cross one foot over the opposite thigh and plant it on the floor.
- Lengthen through your spine and place the opposite elbow outside the lifted knee while the other hand grounds behind you.
- Twist your torso and turn your gaze over the back shoulder as you breathe deeply.
Tips
- Grow tall through the crown of your head before deepening the twist.
Adjustments
- Keep the bottom leg extended or bend it underneath you based on comfort.
- Hug the knee with your arm instead of using the elbow for a gentler variation.
Toe Squat
Duration: 01:00
Sit back on tucked toes to stretch your feet and ankles while building resilience in the lower legs.
Difficulty: Beginner
Instructions
- Kneel with tops of the feet on the floor.
- Tuck your toes under and sit back on your heels to load the toes.
- Sit tall with shoulders relaxed and hands resting on your thighs while you breathe.
Tips
- Distribute weight evenly across all toes.
Adjustments
- Place hands on the floor in front of you to reduce intensity.
Wrist Extension
Duration: 01:00
Flip your fingers toward your knees and lean back to stretch the tops of your wrists and forearms.
Difficulty: Beginner
Instructions
- Start in tabletop with palms flat on the floor.
- Rotate your hands so fingers point toward your knees.
- Walk your knees closer and lean back, lowering hips toward heels while keeping palms grounded.
Tips
- Spread weight evenly across both hands.
Adjustments
- Perform the stretch standing with hands on a table if kneeling is uncomfortable.
Wrist Flexion
Duration: 01:00
Flip the backs of your hands to the floor and lean back to stretch your wrists and fingers.
Difficulty: Beginner
Instructions
- Start in tabletop and flip your hands so the backs rest on the floor with fingers pointing toward your knees.
- Walk your knees closer and gently sit back toward your heels while keeping hands grounded.
Tips
- Distribute weight evenly through both hands to avoid overstressing any finger.
Adjustments
- Perform the stretch standing with hands on a table if kneeling bothers your knees.
Spinal Twist
Duration: 01:00
Twist gently on your back to stretch your spine, chest, and glutes all at once.
Difficulty: Beginner
Instructions
- Lie on your back with legs extended and arms by your sides.
- Bend one knee and place the foot on the floor.
- Lower the bent knee across your body toward the opposite side while your torso and hips twist.
- Place your opposite hand on the outside of the bent knee and extend the other arm out to the side.
Tips
- Keep both shoulders grounded on the floor.
Adjustments
- Support the bent knee with a cushion or block if needed.
Plow
Duration: 01:00
Roll into plow pose to stretch your spine and hamstrings while giving your nervous system a calming reset.
Difficulty: Advanced
Instructions
- Lie on your back with legs extended and arms by your sides.
- Engage your core to lift your legs overhead, supporting your lower back with your hands.
- Lower your feet toward the floor behind your head and, if they touch, extend your arms along the mat with palms down.
Tips
- Keep legs straight and toes reaching toward the floor.
- Relax your neck and avoid turning your head while in the pose.
Adjustments
- Hold your hips with your hands if your feet do not reach the floor.
- Bend your knees slightly if straight legs feel too intense.
Finish with a gentle shake-out of wrists and ankles before moving on.
