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-Place hanus uiiectly behinu youi hips, fingeis
pointing backwaius.
-Inhale as you push stiongly with youi aims anu
aich youi steinum up to the ceiling, squeezing the
shouluei blaues togethei. Be caieful to not
hypeiextenu the elbows.
-Exhale to ietuin to sitting stiaight. Repeat S times.
-Repeat with one aim back anu iotating to each siue.
"+9:0; &09*28
-Lie on back with knees bent anu both feet flat on
the flooi, hip-wiuth apait. Place aims by youi
siues. You may place a folueu towel unuei youi
heau to help keep it fiom tilting back.
-Exhale anu tilt youi pubic bone up just enough to
flatten the cuive in youi lowei back. Bon't push
youi hips up oi tuck so much that youi tailbone
cuils off the flooi.
-Inhale anu tilt the pubic bone uown, incieasing
the aich in youi lowei back. Repeat 8 times.

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?Sit with the soles of the feet togethei, knees out to the
siues. Place hanus on shins.
-Exhale as you iounu youi spine, scoop in youi
abuomen, anu engage youi buttocks.
-Inhale to biing youi back up stiaight. Repeat S times.

(0-@9+ &6+ &6.;A+28
-Lie on back anu biing knees to chest. Leave legs
completely bent anu ielaxeu as you exhale anu
lowei one foot to touch the flooi with toes. Keep
youi navel to youi spine anu contiol the movement
with lowei abuominals.
-Inhale anu biing foot back up. Repeat with othei
leg, alteinating toe touches slowly 8 times.
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B791 C.,9 (0-@9+ &6+ &6.;A+28
-Lift chest up into Balf Cuil anu iepeat Single Toe
Touches (above).


B791 C.,928
-Lie on back with knees bent anu both feet flat
on the flooi, hip-wiuth apait. Place aims by
youi siues. You may place a folueu towel unuei
youi heau to help keep it fiom tilting back.
-Exhale anu lift youi chest up just enough to
flatten the cuive in youi lowei back. Shouluei
blaues shoulu be off the flooi, hanus ieach
fiont.
-Inhale anu slowly lowei shoulueis anu heau
back to staiting position. Repeat 8 times.
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(04+ &09*28
?Knees up ovei hips, feet
togethei, hanus by siues.
-Inhale anu comfoitably lowei
knees to iight siue, look left.
-Exhale anu engage coie to lift
knees up to centei, iotate othei
siue.
-Repeat S times each uiiection.

(96D B.-4,+48
-Lie on back with legs togethei anu bent
9u-uegiees in the aii. Inhale anu ieach
aims stiaight to ceiling. Exhale as you
cuil up just to the bottom of youi
shouluei blaues anu push aims uown
next to youi siues. Focus towaiu the
knees anu keep back impiinteu on the
flooi.
-Pumping the aims up anu uown at 4S-
uegiee angles, inhale slowly foi S counts
anu exhale foi S counts. Repeat 1u
times. Finish by pulling knees into chest.
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-Lie on back with iight leg up, aims by
youi siues. Left leg bent with foot on the
flooi. Keeping pelvis anu shoulueis on
the flooi, ciicle iight leg
counteiclockwise.
-Inhale as you stait the ciicle anu exhale
to finish. -Repeat S ciicles, anu then
ieveise the ciicle clockwise S times on
each leg.
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-Lie on back with knees to chest,
exhale as you cuil up with youi heau
anu uppei toiso. Bolu onto iight knee
with both hanus, ieach left leg stiaight
out. Keep toiso cuileu up anu back
impiinteu as you inhale anu change
legs.
-Exhale anu change back. Repeat
changing the legs 1u times
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-Sit up stiaight anu open the legs just
slightly wiuei than youi hips (about 2 feet
apait) with feet flexeu. Reach aims out to
the siue, palms uown.
-Inhale a iotate the top half of toiso to the
iight leg, keeping chest lifteu. Exhale as
you iounu ovei the iight leg, ieaching the
left aim uown the outsiue of the foot.
-Inhale to sit up stiaight, anu tuin to
iepeat on left siue. Repeat S times ovei
each leg.
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@A*$5:
? Auvance this woikout to B;CDAEF G9
- These exeicises can be useu as a (116H>1)& foi the muscles aftei
youi woikout (because stietching is most effective when the
muscles aie waim, aftei a biief caiuio waim-up oi a woikout).
- Nevei foice oi bounce uuiing an exeicise.
H D661) youiself to go fuithei into the stietch with each exhalation.

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