- cow-cat pose
set up: go down into a camel position and make sure your hands and knees are at 90 degrees with your shoulders and hips respectively. keep the natural extension of your spine by looking down and out.
focus/cues: For the cow-pose inhale. starting from the tailbone to the top of the spine, stick up your tailbone and dropdown your belly while tucking in your navel. Let your neck look up into the ceiling without arching your neck. For the cat pose exhale. This time also letting the movement go from the tailbone up to the spine, tuck in your tailbone and let your back naturally roundup while sucking in your navel. bend your head, gazing into your navel. Transition from the cow to cat position while inhaling and exhaling
2) supported squat
set up: start by finding a firm spot/handle which can support your weight. hold on to it while dropping to your knees.
focus/cues: let your tailbone fall naturally into the movement and help yourself up while pulling on the handle. focus on keeping a straight back and look forward while squatting and not letting it arch too much.
3) couch stretch
set up: kneel down on one foot and back the other bent knee, heel facing towards the wall. bring the bent knee as close to the wall as you can.
focus/cues: make sure your leg on the ground is at a 90-degree position and attempt to keep your back straight through our the movement. Keep your butt squeezed, your torso upright and your glutes and abdominal muscle engaged.
4) Hip opener a & b
set up a: get in a camel tail position, push one leg back one and bring the other leg up, foot facing down at 90 degrees. use the elbow closer to the knee to push on it opening up your hip.
setup b: from setup a simply use your hand to push on your knee while using the other hand as support.
focus/cues: In both a and b, squeeze your butt while pressing and moving forward into the movement so as to get a better stretch out of it. make sure to keep your tailbone tucked in and your abdominals engaged. Lastly, keep your straight making sure your spine isn’t bending inside.
5) wall slides
setup: lean your back against the wall and place your hands against the wall while raising them up and down. put your heels a few inches away from the wall.
focus/ cues: Be certain that your butt, lower back and shoulders are pressing against the wall. Attempt to minimize the lower back arch. Keep your torso out. while raising your arms up and down, do so in a shoulder press movement while keeping your hands pressed to the wall.
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