1. Half Moon Major muscles involved: External obliques Teres maximus Infraspinate muscles Latissimus Dorsi Back Extensions Glutes Quadriceps Gastrocnemius/ Soleus Flexors/extensors of the feet Flexibility areas: Shoulders, hips, ankles Cues: Inhale into this position Squeeze gluts and quads Pull belly button into the spinal cord Ground feet into floor elbows behind the ears Are you on the right track?? This is an alignment move. When you engage in the sideways movement, try to stay as flat as possible ( move in one plane)

2. Half Moon continued Major muscles involved: External obliques Teres maximus Intraspinate muscles Latissimus Dorsi Back Extensions Triceps Deltoids Flexibility areas: Shoulders, hips, ankles Cues: Exhale into this position Squeeze gluts and quads Pull belly button into the spinal cord Ground feet into floor elbows behind the ears Object is to move the belly button off the center of the feet. Are you on the right track?? You will feel a great stretch around the hip area, the muscles of the foot and calf will be strengthen to keep balance and the shoulders will increase with flexiblity. Return to center and repeat on other side

3. Half Moon Continued Major muscles involved: Rectus abdominis Glutes Quadriceps Rhomboids Trapezoid Deltoids Triceps Back Extensions Flexibility areas: Shoulders, hips, ankles, back, neck Cues: Inhale into this position Squeeze gluts REALLY HARD (protects lower back) and quads Drop the head back Reach back with the arms Are you on the right track?? Make sure to keep the gluts squeezed until you are standing upright. This is a great for stretching the hip flexors, abs and pectoral muscles. Over time the depth of breath will increase, neck, back, and shoulder strength and flexibility will increase.

4. Major muscles involved: Hamstrings Gastrocnemius/soles Glutes Back extensors Flexibility areas: Hips, lower back, HAMSTRINGS, gastrocnemius Cues: Exhale into this position Squeeze gluts and quads Pull belly button into the spinal cord Ground feet into floor Bend at the hips, not in the lower back, the goal is to keep the back flat (swan dive) If the spine begins to curve, place hands on the legs (pictured) if more flexible place hands to ankles, then palms to the floor last position is to wrap the forearms around the legs and pull the chest into the thighs. How to come out: regardless of position, lift chin and pull with the hamstrings NOT the lower back. I find an easy cue to help people understand the movement is to cue: “lift chin, squeeze glutes, then swan dive up” Are you on the right track?? You will feel this in the hamstrings, calves, and lower back. Forward Bend

5. Major muscles involved: Hamstrings Gastrocnemius/soles Glutes Back extensors Flexibility areas: Hips, lower back, HAMSTRINGS, gastrocnemius Cues: Exhale into this position Squeeze gluts and quads Pull belly button into the spinal cord Ground feet into floor Bend at the hips, not in the lower back, the goal is to keep the back flat (swan dive) If the spine begins to curve, place hands on the legs (pictured) if more flexible place hands to ankles, then palms to the floor last position is to wrap the forearms around the legs and pull the chest into the thighs. How to come out: regardless of position, lift chin and pull with the hamstrings NOT the lower back. I find an easy cue to help people understand the movement is to cue: “lift chin, squeeze glutes, then swan dive up” Are you on the right track?? You will feel this in the hamstrings, calves, and lower back. Forward Bend advanced position

6. “A” Position (straddle) Major muscles involved: Hamstrings Gastrocnemius/soles Glutes Back extensors Triceps Deltoids Flexors/extensors of the feet Flexibility areas: Hips, lower back, HAMSTRINGS, gastrocnemius, flexors/extensors of the feet, shoulders Cues: Exhale as you swan dive into position (same as forward bend) Place the hands on the floor lining up finger tips and toes Push palms into the floor and try to get your head in-between your legs Feet should be straight forward or slightly turned in Lift the arches of the feet, this will cause the outside of the lower leg to activate and strengthen BREATH Bring the hands behind the glutes and interlace the fingers Gently extend the shoulders out The goal is to get the hands to the floor How to come out: regardless of position, lift chin and pull with the hamstrings NOT the lower back. I find an easy cue to help people understand the movement is to cue: “lift chin, squeeze glutes, then swan dive up” Are you on the right track?? You will feel this in the hamstrings, calves, outside of the lower leg and feet, shoulders, triceps

7. Lunge Major muscles involved: Hamstrings Hip flexors Glutes Quadriceps Flexibility Areas: Hip flexors, hamstrings, flexors/extensors of the feet Cues: Start by “taking a knee”, like in football Place palms on either side of the front leg Protect the knee by keeping the knee over the ankle (do NOT let the knee move in front of the toes) Slide the back foot back Keep the top of the foot (shoelaces) touching the ground Drop the hips down Are you on the right track?? You will feel this in the hamstrings, hip flexors, sometimes the quads and top of the foot

8. Advanced Lunge Major muscles involved: Hamstrings Hip flexors Glutes Quadriceps Rectus abdominis Pectorals Shoulders Flexibility areas: Hip flexors, hamstrings, flexors/extensors of the feet, rectus abdominis, pectorals, shoulders Cues: Follow the cues for basic lunge Once stabilization is established, Step 1: Pick hands off the floor and place on the hips, stop there or move on to next level Step 2: Place the hands in pray position, inhale and extend hands above the head, exhaling, stop there or move to the next level Step 3: Inhale and exhale, dropping the head back and arch, SQUEEZE THE GLUTES!! How to get out: Keep the glutes tight, bring the hands to the floor exhaling. Are you on the right track?? You will feel this in the hamstrings, hip flexors, sometimes the quads, top of the foot, rectus abdominis, pectorals, and shoulders

9. Plank Major muscles involved: Deltoids Pectorals Rectus abdominis Glutes Gastrocnemius/soleus Trapezoid Rhomboids Back extensors Flexibility areas: Gastrocnemius/soleus, posterior deltoid, Cues: From the lunge position, swing the front leg to the back Legs should be hips width apart Hands should be shoulder width apart Push through the shoulder so they doesn’t sink Pull the belly button to the spinal cord If a curve appears in the lower back, lift the hips to form a triangle, eventually strength and stabilization will developed to allow full extension. Variations: This is a great spot to include different kinds of push-ups, bruppies, etc. Use your imagination Are you on the right track?? This is more of a strength building exercise. This is great to do and just hold with beginner push-up people. By holding the position, the abs and back extensors start to develop the proper strength for a good push-up.

10. Lower Down to Cobra Major muscles involved: Triceps Deltoids Pectorals Rectus abdominis Glutes Gastrocnemius/soleus Trapezoid Rhomboids Back extensiors Flexibility areas: Gastrocnemius/soleus, deltoids, shoulders, upper back Cues: From plank position, Pull the elbows into the sides of the body Lower the body to the floor, while exhaling, the whole body should touch the floor at one time Keeping the elbows into the sides Place the hands under the shoulders Squeeze the glutes (this protects the lower back) Push up, inhaling, through the shoulders (no sagging in the shoulder) Again, keeping the elbows into the sides Do not lift the hips off the ground, you can “test” this by lifting your hands off the ground. You should be able to hold the position Are you on the right track?? This is more of a strength building exercise for the upper back, shoulders, lower back, and glutes

11. Downward Facing Dog Major muscles involved: Hamstrings Glutes Pectorals Shoulders Rhomboids Trapezoid Forearms Flexibility areas: hamstrings, gastrocnemius/soleus, pectorals, shoulders Cues: From cobra, swing the hips up rolling over the toes, exhaling Form a triangle with your body and the floor If you can’t get your heels to the ground, lift the heels and bend the knees and much as needed Hands should be shoulder width apart Feet should be hips width apart Push weight into the palm of your hand, especially focusing on the index finger and thumb Extend through the shoulders, moving the ears away from the shoulders Once in position, roll the hips up more and squeeze the glutes Alternate lifting the heels for an added calf stretch Variations: There are a tons of different exercises you can use from downward dog. Great for strength building and shoulder flexibility. Are you on the right track?? You will feel this in the hamstrings, gastrocnemius/soleus, glutes, pectorals, arm-pit areas, sometimes the lower back

12. Downward Dog Variations Major muscles involved: Hamstrings Glutes Pectorals Shoulders Rhomboids Trapezoid Forearms Flexibility areas: Shoulders, hips, ankles, back, neck Cues: Keep breathing throughout the positions Follow the cues to basic downward dog Keeping the hips square to the ground Flex foot and point down Are you on the right track?? This position builds strengthens the upper body, back and glutes. While stretching the pectorals, gastrocnemius/soleus, and hamstrings

13. Downward Dog Variation Major muscles involved: Hamstrings Glutes Pectorals Shoulders Rhomboids Trapezoid Forearms Flexibility areas: Shoulders, hips, ankles, back, neck Cues: Keep breathing throughout the positions Follow the cues to basic downward dog Lift one leg up and drop the heel in the direction of the glutes Allow the foot to relax Are you on the right track?? This position builds strengthens the upper body, back and glutes. While stretching the pectorals, gastrocnemius/soleus, hip flexors, abs, and hamstrings

14. Single Pigeon Major muscles involved: Hip flexors Glutes Hamstrings Flexibility areas: Glutes, hip flexors, hamstrings Cues: From any of the downward dog poses, swing one leg in-between the arms “scooch” the ankle over to one side This is a powerful stretch, so to start, have the heel close to the groin Move the heel further out to increase intensity of the stretch The full stretch is when the ankle and knee are in line with each other The back foot should have it’s “shoelaces” on the ground The hip will want to turn outward, try to keep the hip square Make fists with the thumbs out and push through the shoulders If a person is stable in this position, lean over the front leg resting on the elbows The next level would be to lay all the way down with the Forehead touch the ground Are you on the right track?? This is a powerful stretch in the glutes and hips. Watch the knee and move slowly

15. Push up into plank position swinging front leg back Variation 1 From plank, swing opposite leg forward and repeat single pigeon on the other side Variation 2 Do another downward dog Swing opposite leg forward and repeat single pigeon on the other side

16. Cat and Cow Major muscles involved: Back extensors Rhomboids Trapezoid Hips Flexibility areas: The whole spine Cues: From plank position, drop to all fours Knees hips width apart Hands shoulder width apart Inhale and begin by rolling the hips, like a angry cat Move eat vertebrae from the lumbar to the cervical Lastly, tucking the chin to the chest Push through the shoulders Reverse this process STARTING at the hips, exhaling Do this at least 3 times or more Are you on the right track?? Great for developing a health back. It is very relaxing

17. Neck and Plantar Fascia Stretches Major muscles involved: Bottom of the foot Neck muscles Flexibility areas: Foot and neck Cues: Sit directly on the heels with the toes curled. This is harder than it seems Take a break anytime by kneeling up Hold this position for a minute or until the neck exercises are finished For the neck exercises: Sit up tall Tilt the head to one side Extend both arms out—palms down On the opposite side of which the head is tilted, flip the hand with the palm up Slowly move the arm with the palm up into the body, bending the elbow and making a fist Finish by resting the fist on the back in the kidney area Release slowly Repeat on the opposition side Are you on the right track?? This is a great for stretching out the bottom of the foot and the neck. Great for people who have been on their feet all day or for athletes who run a lot. Both exercises can be done separately.

18. Neck and Foot Extensors Major muscles involved: Top of the foot Neck muscles Flexibility areas: Foot and neck Cues: Sit directly on the heels with toes flat to the ground. Take a break anytime by kneeling up Hold this position for a minute or until the neck exercises are finished For the neck exercises: Sit up tall, inhaling Exhale tilting the head to one side Start with the hand next to the hip Slowly walk the finger tips out to the side Release slowly Repeat on the opposition side Are you on the right track?? This is a great for stretching out the top of the foot and the neck. A lot of people will feel the neck stretch in their bicep and down the arm

19. Hero’s Pose Major muscles involved: Extensors of the foot, anterior tibialis, quadriceps, hip flexors, abdominis, pectorals, shoulders Flexibility areas: Extensors of the foot, anterior tibialis, quadriceps, hip flexors, abdominis, pectorals, shoulders Cues: Start by kneeling straight up Step 1: Sit your glutes in-between your ankles, ankles should be touching the glutes but you shouldn’t be sitting, exhaling on them. The most important cue is to KEEP THE KNEES TOGETHER (If the knees come apart, this will compromise the knee joint) If the glutes can not touch the ground, use a block or towel to build a platform for the glutes to rest on. If resting on a prop, the body is not ready for the flowing steps. Continue to hold Step 1, until the glutes rest on the ground Step 2: this is only to be attempted, if your glutes are touching the ground and you are stable. Lead back and rest on your elbows. KEEP THE KNEES TOGETHER Step 3: If you are stable, lay all the way down, grab opposite elbow and frame the head, pull the belly button to the spinal cord. KEEP THE KNEES TOGETHER (Pictured) How to get out of this pose: Grab the heels with your palms, push the elbows into the floor, then use the abs to lift your body the rest of the way out of the pose Are you on the right track?? This is an intense stretch for most people, stretching the entire front of the legs, go slow and as long as the knees are together it is safe

20. Child’s Pose Major muscles involved: Lower back and pectorals Flexibility areas: Lower back and arm pit area Cues: This is a relaxation pose Focus on the breath Bring the glutes to rest on the heels Allow the heels to fall out work After a few breathes Reach the hands forward and spread the fingers (5-star) Push the palms into the floor and pull back (isometric) Are you on the right track?? At first, this is all about relaxation and breathing. When the isometric contraction is performed, a nice stretch will occur in the armpit area

21. Rabbit’s Pose Major muscles involved: Posterior deltoid, rhomboids, trapezoid Flexibility areas: Lower back, rhomboids, trapezoid Cues: From child’s pose, reach back for the heels Without touching your head to the floor, tuck the head to the knees, inhale Pull pack on the heels and lift the glutes, exhale Push out the shoulders The higher the glutes are raised, the more pull on the heels will be needed The head should hover off the ground NOT touch the ground Are you on the right track?? This can be a hard stretch for some people to get at first. But once you get the stretch, its great for the upper back and shoulders

22. Mermaid’s Pose Major muscles involved: Deep lower back extensors Flexibility areas: Lower back Cues: Side on the heel The heel should be placed in-between the anus and genitals (the small flesh spot) use the arm to help with support Switch sides Are you on the right track?? This is a wonderful stretch for the lower back area and is easy for the majority of people to get into. It can give instant relieve to tight muscles

23. Hurdle Stretches Major muscles involved Hamstrings, gastrocnemius/soleus, back extensors, rhomboids Flexibility areas: Hamstrings, gastrocnemius/soleus, and back extensors Cues: Everyone has done these stretches before, by paying a little more attention, great benefit can come from these exercises Step 1: Flex foot to ceiling, chin up and grab the leg with BOTH hands, for more of a challenge, slide the hands to the foot, once grabbing the foot, pull the body down with the chin up, exhaling Avoid curving the back by keeping the chin up Step 2: Place the arm, on the same side as the extend leg, out at a 90 degree angle to the leg Using the opposite arm, Slide the back of the hand down the leg, exhaling Lengthen the back and push the back of the hand against the leg Shoulders should twist away from the body Are you on the right track?? This stretch is a surprise!! It really stretches the upper back, especially the rhomboids

24. Hurdle Stretches Major muscles involved Hamstrings, gastrocnemius/soleus, back extensors, obliques Flexibility areas: Hamstrings, gastrocnemius/soleus, back extensors, obliques Cues: Everyone has done these stretches before, by paying a little more attention, great benefit can come from these exercises Step 1: Extend the same arm and same leg Turn the shoulder to the side bring the elbow to the inside of the legs, exhaling Extend the other arm over the top Push the sole of the foot from the bent leg into the inner thigh Step 2: Come to an upright position, swing the arm of the extended leg across the body, grabbing the knee Extend the other arm over the top, exhaling Push the sole of the foot from the bent leg into the inner thigh Are you on the right track?? This stretch really works the top of the hips in conjunction with the back and hamstrings

25. Spinal Twist Major muscles involved: The entire back, glutes, shoulders, hips Flexibility areas: Back, glutes, shoulders, hips Cues: Lay flat on the ground, bent one leg to the knee and roll over, exhaling Keep the hips in line, glutes on top of each other Extend arms out Look over the shoulder in the opposite direction Adjust position as needed Repeat on the other side Are you on the right track?? This is a easy, relaxing stretch for the whole back. Breath and relax throughout the pose

26. Ball Rolls Major muscles involved: Abdominals and back Flexibility: Back Cues: From spinal twist, bring the knees together Begin to rock the body in a ball position Rock up and down the spine, giving yourself a mini massage Are you on the right track?? This is just plain fun!! I nice little massage for the back. You can practice abdominal stabilization by stopping the roll in an upright position (pictured) without touching our toes