These sequences are gentle enough you can do them in the morning or if you're feeling under the weather. They stretch the side body, the spine, and the front body to get the blood flowing. They easily tone the belly, massage your internal organs, and relieve lower back pain.

Cat Cow with Arm and Leg Lifts (upper/lower — moderate)
Promotes balance, coordination, arm, leg and core strength. Back flexibility.

Capital T (upper/lower/neck — gentle)
Stretches the arms, chest, shoulders, neck and back. Lubricates the spine and promotes digestion.

Head Rolls (upper/lower/neck — gentle)
Relieves neck and shoulder tension, promotes tranquility and activates the parasympathetic nervous system.

Heel Rocking (upper/lower/neck — gentle)
Relieves body tension, promotes tranquility and activates the parasympathetic nervous system.

Hip Thumping (lower— gentle)
Relieves hip and leg tension. Promotes bone health.

Pinwheel (upper/lower — gentle)
Increases fluidity in the hips, knees, ankles and entire lower body. Lubricates the spine, neck and shoulders.

Pinwheel Armless (lower — moderate)
Increases fluidity in the hips, knees, ankles and entire lower body. Great core strengthener.

Pinwheel with Legs (lower — moderate)
Increases fluidity in the hips, knees, ankles and entire lower body. Great core strengthener.

Reverse Table Basic (upper/lower — gentle)
Stretches the back, neck and arms. Promotes core and arm strength.

Reverse Table (with leg lift) (upper/lower — moderate)
Stretches the back, neck and arms. Promotes core and arm strength.

Seat to Lunge (lower— gentle/moderate)
Improves leg and core strength. Promotes balance and coordination.

Shoulder Thumping (upper — gentle)
Relieves neck and shoulder tension. Promotes bone health.

Spinal Flexing (upper — gentle)
Promotes fluidity in the back, neck and shoulders.

Sufi Grinds (upper — gentle)
Promotes fluidity in the back, neck and shoulders.

 

Thread the Needle (upper — gentle)
Stretches the back, neck and shoulders.

 
 

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