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Find your breath.
Move your spine.
Fire up your core.

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  • CORE BASICS

    Breathwork with Core Activation
    Prone Single Leg Opening with Knee Bent
    Prone Single Leg Extension and Flexion
    Prone Single Leg Hip Flexion w Knee Bent
    Pelvic Tilts
    Prone Knees in Tabletop
    Prone Knees in Tabletop, Single Leg Toe Taps
    Prone Knees in Tabletop, Thigh Press
    Pelvic Tilts
    Pron...

  • CORE DYNAMICS & STABILITY

    Breathwork
    Pelvic Tilts
    Articulated Hip Bridge
    Knee Windshield Wipers
    Single Leg Heel Lifted March
    Supine Legs in Tabletop
    Single Leg Toe Taps Legs in Tabletop
    Supine, Legs in Tabletop, Hands to Thighs
    Supine, Legs in Tabletop, Arms Up
    Supine Legs in Tabletop, Arms Up, Shoulder Protracti...

  • SPINAL FLOW

    Wide-Leg Childs Pose
    Breathwork
    Side-Bend (both sides)
    Seated Chest Opening and Rounding
    Seated Rib Movements
    Seat Rib Circles
    Seated Side Bend (both sides)
    Seated Rotations with Arm Extensions (both sides)
    Seated Twist with Stretch (both sides)
    Seated Side Bend with Rotation (both sides...

  • ABDOMINAL F I R E

    Breathwork
    Core Activation
    Pelvic Tilts
    Supine Hip Flexion with Heels Lifted
    Supine Tabletop, Toe Taps
    Supine Tabletop, Single Leg Extensions
    Supine Legs to Ceiling, Single Leg Lowers
    Supine Legs to Ceiling, Double Leg Lowers
    Knees to Chest, Side to Side
    Supine Knees Bent, Head Lifted wi...

  • STABLE SPINE, STRONG FLOW

    Breathwork
    Core Activation
    Supine Legs to Tabletop
    Single Leg Heel Taps (both sides)
    Supine Legs in Tabletop, Thigh Press
    Single Leg Thigh Press, Opposite Leg Extension with Hold, then Leg Extension to Ceiling and Back to Floor
    Arms to Ceiling, Arms Extended Back
    Knees to Chest, Side to Si...

  • FLOATING INTO HEADSTAND

    Supine core activation
    Supine Hip Flexion Heels Lifted (both sides)
    Supine Knees in Tabletop, Single Leg Extension (both sides)
    Supine Knees in Tabletop, Arms Up to Ceiling and Straightened Back (Wrists Flexed), Single Leg Extension
    Supine Legs to Ceiling, Arms Back Wrists Flexed, Double Leg ...