9:41
Coach holding a standing warm-up pose in a daylit loft studio - photo by RDNE Stock project on Pexels

Dynamic warm-up

  • Seated side-bend hip opener on a mat - photo by Vlada Karpovich on Pexels

    Kneeling hip opener (dynamic)

    00:40

  • Downward dog pose on a mat in a daylit room - photo by Anastasia Shuraeva on Pexels

    Downward dog + spine wave

    00:40

  • Long-hold plank on a patterned mat in a bright studio - photo by Polina Tankilevitch on Pexels

    Alternating swimmers

    00:45

  • Reverse tabletop hold on a mat in a white studio - photo by Polina Tankilevitch on Pexels

    Reverse tabletop + seated fold

    00:40

Mobility flow

  • Seated side reach with a long stretch through the ribs - photo by Alexy Almond on Pexels

    Standing side reach + thread

    00:45