These exercises are foundational and can be modified as you build strength and flexibility.
1
Lift your head, neck, and shoulders off the mat, and extend your arms straight along your sides, palms facing down.
2
Slowly roll up one vertebra at a time, engaging your abdominal muscles to lift your torso towards your leg.
3
Lie on your back with one leg extended on the mat and the other leg lifted toward the ceiling.
4
Twist your torso to one side and reach your opposite hand towards the little toe of the extended leg.
5
Keep your body in a straight line from head to heels, engaging your core to prevent sagging in your lower back.
6
Lift your hips off the mat by pressing through your heels and engaging your glutes.
7
Lower the leg back down and switch to the other leg. Repeat for 10-12 reps per leg.