- Lie face-down with the hands next to the shoulders. Press up into a full plank position and hold for a three-count. Raise the hips into a downward-facing dog, hold for a three-count, then lower back to plank. Repeat five times.
- From the plank position, drop to the hands and knees. Drop the buttocks to the heels and place the forehead on the floor. Stretch the arms overhead. Rest for a five-count.
- Go back to the full plank position. Pivot the body to the left, balancing on the right arm. Lower the hips to the floor, then rise back up to side plank. Repeat five times on each side. Rest in child's pose for a three-count. For less intensity, lower to the knees for a half plank.
- Lie on the back with the arms and legs extended. Draw the knees up to the chest while swinging the arms around, curling the chest upward and grabbing the ankles or shins. Hold for one beat, then release back to starting position. Repeat five to 10 times.
- Kneel with the thighs perpendicular to the floor. Place the hands on the hips to stabilize and arch the upper body back, keeping the neck neutral and the chest lifted. Hold this position or deepen the stretch by lowering the hands to the shins or heels. Hold for a three-count, then return to start.
- Lie face-up with the arms extended in a "T" formation. Raise the left leg toward the ceiling, until perpendicular to the floor. Drop the left leg across the right and look to the left. Hold for a five-count, then return to center. Repeat with the other leg.
- Lie face up with the legs extended and the arms in a "T" formation. Rotate the upper body toward the right, as far as possible, keeping the lower body stable. Hold for a five-count the return to center. Repeat on the other side.
- Lie face-up with the arms resting comfortably at the sides. Inhale deeply through the nose and exhale through the mouth. Hold the pose for up to one minute.
