Targets shoulders, obliques, hips, glutes, and thighs
A. Stand with legs wide, toes pointed out slightly, elbows bent, hands in front of chest as if holding a ball. Lower into a plié squat, keeping knees above ankles.
B. Slide deeper into squat and shift torso over bent right knee, straightening left leg and forming a large, floating circle with arms over right thigh; hold for 3 breaths.
C. Rotate torso to face right thigh, place both hands on ground, straighten right leg, and lift left leg straight up until parallel to ground. Let neck relax and pull shoulders away from ears.
D. Hinge forward more, lifting left leg to make a straight line from head to toe; hold for 3 breaths. Return to start; switch sides and repeat. Do 5 to 10 reps on each side.
Rolling Knee
Targets arms, chest, abs, obliques, glutes, and calves
A. Start in downward dog (an inverted V, palms and feet on ground) with abs engaged, weight evenly supported by hands and feet.
B. Extend right leg straight behind you, forming a diagonal line from toes to hands; hold for 5 breaths.
C. Rise onto ball of left foot and bend right knee, curling heel toward butt, breathing deeply.
D. Shift forward, rounding back, and bring right knee to nose. Hold for 5 breaths. Return to start. Do 10 reps; switch legs and repeat.
Dancing-Dog Prep
Targets arms, chest, abs, back, and legs
A. Lie facedown with hands under shoulders, elbows in, gaze just in front of mat.
B. Tuck toes, then bend right knee 90 degrees, right foot flexed. Lift right thigh off mat.
C. Keeping right knee bent, press leg up and back to open right hip while pressing into palms to push chest away from ground.
D. Continue rotating to right until upright. Place right foot on ground beside left leg, toes pointed out. Bend right elbow by thigh, hand up.
E. Press into left palm, lift hips into bridge position, and extend right arm overhead, keeping left shoulder above left hand; hold for 3 to 5 breaths.
F. Lower hips and return to seated position. Roll back down to start. Switch sides; repeat. Do 10 to 20 reps, alternating sides.
One-Arm Plank with Toe Hold
Targets shoulders, chest, abs, obliques, back, and thighs
A. Start in full push-up position (hands under shoulders, abs engaged, back flat).
B. Shift weight onto right arm and rotate body to left so hips and legs are stacked. Extend left arm up; hold for 5 breaths.
C. Slowly bend left knee, bringing foot toward belly until you can grab left big toe with left fingers. Hold for 5 breaths, or try the next step.
D. If you’re advanced, lift left arm and leg straight up; hold for 5 breaths. Reverse back to start. Switch sides; repeat.
Water Wheel
Targets arms, obliques, hips, glutes, thighs, and calves
A. From standing, lunge to right and lift arms to form a T. With back flat, hinge forward, reaching left hand toward left toes; look at hand.
B. Keeping legs still, rotate arms clockwise while turning torso to right. Brush left hand by right toes, right hand back.
C. Maintain lunge and lift torso as arms continue sweeping around in a circle; bring left arm up as right arm comes down.
D. As left arm peaks and starts downward, flow into a left side lunge. End with right hand overhead, left down. Do 10 reps. Switch sides; repeat.