Womb

Stretching:
• Hip opening
• Inner thighs
Straddle Side Stretch
Warm up the joints

Stretching:
• Hamstring back of thighs
• Sides/obliques (opposite side)
• Chest open (face front)
• Sides neck stretch (look up)
• Hips

Engaged:
• Shoulders reach up over head
• Biceps

Both:
• Spine muscles
Straddle Both Stretch

Stretching:
• Chest
• Abdominals
• Arms
• Thighs
• Legs

Engaged:
• Back muscles
• Shoulder blades
• Forearms
Saddle Stretch
Stretching:
• Back muscles
• Shoulder blades apart - trapezius
• Round spine
• Back of neck

Engaged:
• Chest - pectorals
• Abdominal
• Rib cage in
• Chin to chest
• Navel to spine
• Tuck tailbone
• Engage thighs
• Engage legs
• Feet pointed
• Arm muscles
Lever
Engaged:
• Abdominals
• Thighs – quads
• Legs heavy

Alignment:
• Sacrum fulcrum point
• See Saw
Mountain Peak
Stretching:
• Elongate muscles on the arms
• Elongate muscles on the shoulders
• Elongate muscles on the spine
• Elongate sides (latissimus dorsi)

Engaged:
• Hips
• Abdominal
• Glutes
• Thighs
• Upper back & shoulders - trapezius

Aligned
• Spine, neck neutral
Chair
Stretching:
• Spine long
• Stretch arms wide
• Arms - biceps

Engaged:
• Legs stable
• Thighs – quads
• Tailbone tucked
• Abdominals
• Arms – triceps
• Shoulders – deltoids
Right Angle
Stretching:
• Spine long
• Sides stretch – lats
• Shoulders relaxed
• Hamstrings
• Calves
• Tailbone points at ceiling

Engaged:
• Strong legs
• Strong quads

Alignment:
• Avoid rounding lower back
• Spine is long not rounded
• Bend knees if hamstrings are tight
• Hammock takes pressure off shoulders
Cat
Stretching:
• Back muscles
• Shoulder blades apart - trapezius
• Round spine
• Drop neck

Engaged:
• Chest - pectorals
• Abdominal
• Rib cage in
• Sides of ribs
• Chin to chest
• Navel to spine
• Tuck tailbone
Cow
Stretching:
• Abdominal
• Chest open - pecs
• Neck long
• Tailbone to ceiling

Engaged:
• Back muscles
• Back of neck
• Shoulder blades together - traps
Front Belt - Teepee
Stretching:
• Spine long
• Sides stretch – lats
• Shoulders relaxed
• Hamstrings
• Calves
• Tailbone points at ceiling

Alignment:
• Avoid rounding lower back
• Spine is long not rounded
• Shoulders are relaxed
• Hammock takes pressure off shoulders
• Takes pressure off feet
Scales Stretching:
• Spine long
• Sides stretched
• Shoulders stretched &
engaged

Engaged:
• Front of legs stable
• Thighs – quads
• Glutes
• Feet flexed
• Abs – to keep balance

Alignment:
• Soft standing knee
• Hip points pointing down
• Toes pointing down
• Standing foot weight
even on 4 corners
Arabesque
Stretching:
• Hips open
• Quads
• Chest
• Shoulders - deltoids

Engaged:
• Legs stable
• Hamstrings
• Glutes
• Standing leg quads
• Feet pointed

Alignment:
• Soft standing knee
• Hip points pointing down
• Toes pointing down
• Standing foot weight
even on 4 corners
Wheelbarrow
Engaged:
• Forearms
• Triceps
• Ribs in
• Shoulder blades away
• Abdominals
• Hips

Alignment:
• Elbows straight but not
locked
Wishbone
Stretching:
• Spine long
• Sides stretch – lats
• Shoulders relaxed
• Abdominal

If tight shoulders, hands can be wider

Walk hands forward for more stretch
Houdini Ski Jumper
Stretching:
• Quadriceps
• Abdominal muscles
• Chest – pectorals
• Shoulder blades together (inlocate)

Engaged:
• Glutes
• Back leg hamstrings
Houdini Lunge
Stretching:
• Quadriceps
• Abdominal muscles
• Chest – pectorals
• Shoulder blades together (inlocate)

Engaged:
• Glutes
• Back leg hamstrings

hammock pulls your shoulders deeply in inlocate positio

mobilizes shoulders
releases tension in the muscles at the chest
good for tight shoulders
open up your heart
monitor your resistance
Silkworm
Stretching:
• Chest
• Abdominals
• Arms
• Thighs - quads
• Legs

Engaged:
• Back muscles
• Shoulder blades – trapezius
• Glutes
Fetus
Stretching:
• Back muscles
• Shoulder blades – trapezius
• Back of neck is long
• Lower back long
• Glutes stretched

Engaged:
• elbows bent
• Knees bent
• Tailbone tucked