Sit on floor, knees bent, feet flat. Lean back, lift feet, straighten legs. Extend arms, balance on sit bones, engage core. Hold 30s-1min, increase with practice.
Begin push-up position, palms under shoulders, body straight. Engage core, balance on toes and palms. Hold plank 30s-1min, increase duration with strength.
Lie on back, knees bent, feet hip-width apart. Lift hips off floor, forming bridge. Ground shoulders, arms, feet. Engage core, hold 30s-1min, breathe deeply.
Start tabletop, wrists under shoulders, knees under hips. Inhale, arch for Cow Pose. Exhale, round for Cat Pose. Flow with breath, repeat movements.
Sit, legs extended. Inhale, lengthen spine; exhale, hinge at hips to forward fold. Reach for feet, keep back straight. Hold, breathe deeply, 30s-1min.