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

Dynamic warm-up

  • Kneeling lunge hip-opening stretch — photo by Zulfugar Karimov 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

  • 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

  • Standing side reach — photo by Ketut Subiyanto on Pexels

    Standing side reach + thread

    00:45