#1 – Full Body Opener
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Engage your core and bend your hips and knees to move into a deep squat, bringing your arms back. Raise back up, lifting your arms overhead and arching through your back. Return to the starting position and repeat the movement.
Full Body Opener
#2 – Forward Fold
Begin in an upright standing position with your feet slightly wider than shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Contract your core and slightly bend your knees, bringing the hips back and slowly dropping your head and arms toward the ground. Bring your arms across your chest or put your hands behind your head and hold this position for a couple of seconds. Relax and slowly raise back up to return to the starting position then repeat the movement.
Forward Fold
#3 – Half-Moon Pose
Begin in an upright standing position maintaining good alignment with your head, shoulders, hips, and legs. Extend both arms overhead, interlacing your fingers with both index fingers pointing towards the sky. Contract your core and bend your upper body to one side. Return to the starting position and repeat the movement on the opposite side.
Half-Moon Pose
#4 – Low Lunge Hold
Begin in an upright standing position maintaining good alignment with your head, shoulders, hips, and legs. Take a big step back with one leg and lower your back knee to the ground. Contract your core and push your hips forward, extending your arms overhead. Hold this position for a couple of seconds. Raise back up to return to the starting position and repeat the movement on the opposite leg.
Low Lunge Hold
#5 –Squat to Calf Raise
Begin in an upright standing position with your legsshoulder–width apart and your toes slightly pointed outward. Extend your arms forward at chest-height. Engage your core and bend your hips and knees to move into a deep squat. Raise back up and come up to your toes on both feet. Return to the starting position and repeat the movement.
Squat to Calf Raise
Take care,
Rick Kaselj, MS
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