Half MoonMajor muscles involved:External obliquesTeres maximusInfraspinate musclesLatissimus DorsiBack ExtensionsGlutesQuadricepsGastrocnemius/ SoleusFlexors/extensors of the feet

Flexibility areas:Shoulders, hips, ankles

Cues:Inhale into this positionSqueeze gluts and quadsPull belly button into the spinal cordGround feet into floorelbows behind the ears

Are you on the right track??This is an alignment move. When you engage in the sideways movement, try to stay as flat as possible ( move in one plane)

Half Moon continued

Major muscles involved:External obliquesTeres maximusIntraspinate musclesLatissimus DorsiBack ExtensionsTricepsDeltoids

Flexibility areas:Shoulders, hips, ankles

Cues:Exhale into this positionSqueeze gluts and quadsPull belly button into the spinal cordGround feet into floorelbows behind the earsObject is to move the belly button off the center of the

feet.

Are you on the right track??You will feel a great stretch around the hip area, the muscles of the foot and calf will be strengthen to keep balance and the shoulders will increase with flexiblity.

Return to center and repeat on other side

Half Moon Continued

Major muscles involved:Rectus abdominisGlutesQuadricepsRhomboidsTrapezoidDeltoidsTricepsBack Extensions

Flexibility areas:Shoulders, hips, ankles, back, neck

Cues:Inhale into this positionSqueeze gluts REALLY HARD (protects lower

back) and quadsDrop the head backReach back with the arms

Are you on the right track??Make sure to keep the gluts squeezed until you are standing upright. This is a great for stretching the hip flexors, abs and pectoral muscles. Over time the depth of breath will increase, neck, back, and shoulder strength and flexibility will increase.

Major muscles involved:HamstringsGastrocnemius/solesGlutesBack extensors

Flexibility areas:Hips, lower back, HAMSTRINGS, gastrocnemius

Cues:Exhale into this positionSqueeze gluts and quadsPull belly button into the spinal cordGround feet into floorBend at the hips, not in the lower back, the goal is

to keep the back flat (swan dive)If the spine begins to curve, place hands on the

legs (pictured) if more flexible place hands to ankles, then palms

to the floorlast position is to wrap the forearms around the

legs and pull the chest into the thighs. How to come out: regardless of position, lift chin and pull with the hamstrings NOT the lower back. I find an easy cue to help people understand the movement is to cue: “lift chin, squeeze glutes, then swan dive up”

Are you on the right track??You will feel this in the hamstrings, calves, and lower back.

Forward Bend

Major muscles involved:HamstringsGastrocnemius/solesGlutesBack extensors

Flexibility areas:Hips, lower back, HAMSTRINGS, gastrocnemius

Cues:Exhale into this positionSqueeze gluts and quadsPull belly button into the spinal cordGround feet into floorBend at the hips, not in the lower back, the goal is to keep the back flat (swan dive)If the spine begins to curve, place hands on the legs (pictured)if more flexible place hands to ankles, then palms to the

floorlast position is to wrap the forearms around the legs and pull the chest into the thighs. How to come out: regardless of position, lift chin and pull with the hamstrings NOT the lower back. I find an easy cue to help people understand the movement is to cue: “lift chin, squeeze glutes, then swan dive up”

Are you on the right track??You will feel this in the hamstrings, calves, and lower back.

Forward Bendadvanced position

“A” Position (straddle)Major muscles involved:HamstringsGastrocnemius/solesGlutesBack extensorsTricepsDeltoidsFlexors/extensors of the feet

Flexibility areas:Hips, lower back, HAMSTRINGS, gastrocnemius, flexors/extensors of the feet, shoulders

Cues:Exhale as you swan dive into position (same as forward

bend)Place the hands on the floor lining up finger tips and toesPush palms into the floor and try to get your head in-between

your legsFeet should be straight forward or slightly turned inLift the arches of the feet, this will cause the outside of the

lower leg to activate and strengthenBREATHBring the hands behind the glutes and interlace the fingersGently extend the shoulders outThe goal is to get the hands to the floor How to come out: regardless of position, lift chin and pull with the hamstrings NOT the lower back. I find an easy cue to help people understand the movement is to cue: “lift chin, squeeze glutes, then swan dive up”

Are you on the right track??You will feel this in the hamstrings, calves, outside of the lower leg and feet, shoulders, triceps

LungeMajor muscles involved:HamstringsHip flexorsGlutesQuadriceps

Flexibility Areas:Hip flexors, hamstrings, flexors/extensors of the feet

Cues:Start by “taking a knee”, like in footballPlace palms on either side of the front legProtect the knee by keeping the knee over the ankle(do NOT let the knee move in front of the toes)Slide the back foot backKeep the top of the foot (shoelaces) touching the groundDrop the hips down

Are you on the right track??You will feel this in the hamstrings, hip flexors, sometimes the quads and top of the foot

Advanced LungeMajor muscles involved:HamstringsHip flexorsGlutesQuadricepsRectus abdominisPectoralsShoulders

Flexibility areas:Hip flexors, hamstrings, flexors/extensors of the feet, rectus abdominis, pectorals, shoulders

Cues:Follow the cues for basic lungeOnce stabilization is established,Step 1: Pick hands off the floor and place on the hips, stop there or move on to next levelStep 2: Place the hands in pray position, inhale and extend hands above the head, exhaling, stop there or move to the next levelStep 3: Inhale and exhale, dropping the head back and arch, SQUEEZE THE GLUTES!!How to get out: Keep the glutes tight, bring the hands to the floor exhaling.

Are you on the right track??You will feel this in the hamstrings, hip flexors, sometimes the quads, top of the foot, rectus abdominis, pectorals, and shoulders

PlankMajor muscles involved:DeltoidsPectoralsRectus abdominisGlutesGastrocnemius/soleusTrapezoidRhomboidsBack extensors

Flexibility areas:Gastrocnemius/soleus, posterior deltoid,

Cues:From the lunge position, swing the front leg to the backLegs should be hips width apartHands should be shoulder width apartPush through the shoulder so they doesn’t sinkPull the belly button to the spinal cordIf a curve appears in the lower back, lift the hips to form a triangle,

eventually strength and stabilization will developed to allow full extension.

Variations: This is a great spot to include different kinds of push-ups, bruppies, etc. Use your imagination

Are you on the right track??This is more of a strength building exercise. This is great to do and just hold with beginner push-up people. By holding the position, the abs and back extensors start to develop the proper strength for a good push-up.

Lower Down to CobraMajor muscles involved:TricepsDeltoidsPectoralsRectus abdominisGlutesGastrocnemius/soleusTrapezoidRhomboidsBack extensiors

Flexibility areas:Gastrocnemius/soleus, deltoids, shoulders, upper back

Cues:From plank position,Pull the elbows into the sides of the bodyLower the body to the floor, while exhaling, the whole body should

touch the floor at one timeKeeping the elbows into the sidesPlace the hands under the shouldersSqueeze the glutes (this protects the lower back)Push up, inhaling, through the shoulders (no sagging in the

shoulder)Again, keeping the elbows into the sidesDo not lift the hips off the ground, you can “test” this by lifting your

hands off the ground. You should be able to hold the position

Are you on the right track??This is more of a strength building exercise for the upper back, shoulders, lower back, and glutes

Downward Facing DogMajor muscles involved:HamstringsGlutesPectoralsShouldersRhomboidsTrapezoidForearms

Flexibility areas:hamstrings, gastrocnemius/soleus, pectorals, shoulders

Cues:From cobra, swing the hips up rolling over the toes, exhalingForm a triangle with your body and the floorIf you can’t get your heels to the ground, lift the heels and bend

the knees and much as neededHands should be shoulder width apart Feet should be hips width apartPush weight into the palm of your hand, especially focusing on

the index finger and thumbExtend through the shoulders, moving the ears away from the

shouldersOnce in position, roll the hips up more and squeeze the glutesAlternate lifting the heels for an added calf stretch

Variations: There are a tons of different exercises you can use from downward dog. Great for strength building and shoulder flexibility.

Are you on the right track??You will feel this in the hamstrings, gastrocnemius/soleus, glutes, pectorals, arm-pit areas, sometimes the lower back

Downward Dog Variations

Major muscles involved:HamstringsGlutesPectoralsShouldersRhomboidsTrapezoidForearms

Flexibility areas:Shoulders, hips, ankles, back, neck

Cues:Keep breathing throughout the positionsFollow the cues to basic downward dogKeeping the hips square to the groundFlex foot and point down

Are you on the right track??This position builds strengthens the upper body, back and glutes. While stretching the pectorals, gastrocnemius/soleus, and hamstrings

Downward Dog Variation

Major muscles involved:HamstringsGlutesPectoralsShouldersRhomboidsTrapezoidForearms

Flexibility areas:Shoulders, hips, ankles, back, neck

Cues:Keep breathing throughout the positionsFollow the cues to basic downward dogLift one leg up and drop the heel in the direction of the glutesAllow the foot to relax

Are you on the right track??This position builds strengthens the upper body, back and glutes. While stretching the pectorals, gastrocnemius/soleus, hip flexors, abs, and hamstrings

Single PigeonMajor muscles involved:Hip flexorsGlutesHamstrings

Flexibility areas:Glutes, hip flexors, hamstrings

Cues: From any of the downward dog poses, swing

one leg in-between the arms“scooch” the ankle over to one sideThis is a powerful stretch, so to start, have the heel

close to the groinMove the heel further out to increase intensity of the

stretchThe full stretch is when the ankle and knee are in line

with each otherThe back foot should have it’s “shoelaces” on the

groundThe hip will want to turn outward, try to keep the hip

squareMake fists with the thumbs out and push through the

shouldersIf a person is stable in this position, lean over the front

leg resting on the elbows The next level would be to lay all the way down with the

Forehead touch the ground

Are you on the right track??This is a powerful stretch in the glutes and hips. Watchthe knee and move slowly

Push up into plank position swinging front leg back

Variation 1

From plank, swing opposite leg forward and repeat single pigeon on the other side

Variation 2

Do another downward dog

Swing opposite leg forward and repeat single pigeon on the other side

Cat and CowMajor muscles involved:Back extensorsRhomboidsTrapezoidHips

Flexibility areas:The whole spine

Cues: From plank position, drop to all foursKnees hips width apartHands shoulder width apartInhale and begin by rolling the hips, like a angry cat Move eat vertebrae from the lumbar to the cervicalLastly, tucking the chin to the chestPush through the shouldersReverse this processSTARTING at the hips, exhalingDo this at least 3 times or more

Are you on the right track??Great for developing a health back. It is very relaxing

Neck and Plantar Fascia Stretches

Major muscles involved:Bottom of the footNeck muscles

Flexibility areas:Foot and neck

Cues: Sit directly on the heels with the toes curled. This is harder than it seemsTake a break anytime by kneeling upHold this position for a minute or until the neck exercises are finishedFor the neck exercises:Sit up tallTilt the head to one sideExtend both arms out—palms downOn the opposite side of which the head is tilted, flip the hand with the palm

upSlowly move the arm with the palm up into the body, bending the elbow

and making a fistFinish by resting the fist on the back in the kidney areaRelease slowlyRepeat on the opposition side

Are you on the right track??This is a great for stretching out the bottom of the foot and the neck. Great for people who have been on their feet all day or for athletes who run a lot. Both exercises can be done separately.

Neck and Foot Extensors

Major muscles involved:Top of the footNeck muscles

Flexibility areas:Foot and neck

Cues: Sit directly on the heels with toes flat to the ground. Take a break anytime by kneeling upHold this position for a minute or until the neck exercises are finishedFor the neck exercises:Sit up tall, inhalingExhale tilting the head to one sideStart with the hand next to the hipSlowly walk the finger tips out to the sideRelease slowlyRepeat on the opposition side

Are you on the right track??This is a great for stretching out the top of the foot and the neck.

A lot of people will feel the neck stretch in their bicep and down the arm

Hero’s PoseMajor muscles involved:Extensors of the foot, anterior tibialis, quadriceps, hip flexors, abdominis, pectorals, shoulders

Flexibility areas:Extensors of the foot, anterior tibialis, quadriceps, hip flexors, abdominis, pectorals, shoulders

Cues: Start by kneeling straight upStep 1: Sit your glutes in-between your ankles, ankles should be touching the glutes but you shouldn’t be sitting, exhalingon them. The most important cue is to KEEP THE KNEES TOGETHER (If the knees come apart, this will compromise the knee joint) If the glutes can not touch the ground, use a block or towel to build a platform for the glutes to rest on. If resting on a prop, the body is not ready for the flowing steps. Continue to hold Step 1, until the glutes rest on the groundStep 2: this is only to be attempted, if your glutes are touching the ground and you are stable. Lead back and rest on your elbows. KEEP THE KNEES TOGETHERStep 3: If you are stable, lay all the way down, grab opposite elbow and frame the head, pull the belly button to the spinal cord. KEEP THE KNEES TOGETHER (Pictured)How to get out of this pose:Grab the heels with your palms, push the elbows into the floor, then use the abs to lift your body the rest of the way out of the pose

Are you on the right track??This is an intense stretch for most people, stretching the entire front of the legs, go slow and as long as the knees are together it is safe

Child’s PoseMajor muscles involved:Lower back and pectorals

Flexibility areas:Lower back and arm pit area

Cues: This is a relaxation poseFocus on the breath Bring the glutes to rest on the heelsAllow the heels to fall out workAfter a few breathesReach the hands forward and spread the fingers (5-star)Push the palms into the floor and pull back (isometric)

Are you on the right track??At first, this is all about relaxation and breathing. When the isometric contraction is performed, a nice stretch will occur in the armpit area

Rabbit’s PoseMajor muscles involved:Posterior deltoid, rhomboids, trapezoid

Flexibility areas:Lower back, rhomboids, trapezoid

Cues: From child’s pose, reach back for the heels

Without touching your head to the floor, tuck the head to the knees, inhale

Pull pack on the heels and lift the glutes, exhale

Push out the shoulders

The higher the glutes are raised, the more pull on the heels will be needed

The head should hover off the ground NOT touch the ground

Are you on the right track??This can be a hard stretch for some people to get at first. But once you get the stretch, its great for the upper back and shoulders

Mermaid’s PoseMajor muscles involved:Deep lower back extensors

Flexibility areas:Lower back

Cues: Side on the heel

The heel should be placed in-between the anus and genitals (the small flesh spot)

use the arm to help with support

Switch sides

Are you on the right track??This is a wonderful stretch for the lower back area and is easy for the majority of people to get into. It can give instant relieve to tight muscles

Hurdle StretchesMajor muscles involvedHamstrings, gastrocnemius/soleus, back extensors, rhomboids

Flexibility areas:Hamstrings, gastrocnemius/soleus, and back extensors

Cues:Everyone has done these stretches before, by paying a little more attention, great benefit can come from these exercises

Step 1:

Flex foot to ceiling, chin up and grab the leg with BOTH hands, for more of a challenge, slide the hands to the foot, once grabbing the foot, pull the body down with the chin up, exhaling

Avoid curving the back by keeping the chin up

Step 2:

Place the arm, on the same side as the extend leg, out at a 90 degree angle to the leg

Using the opposite arm, Slide the back of the hand down the leg, exhaling

Lengthen the back and push the back of the hand against the leg

Shoulders should twist away from the body

Are you on the right track??This stretch is a surprise!! It really stretches the upper back, especially the rhomboids

Hurdle Stretches Major muscles involvedHamstrings, gastrocnemius/soleus, back extensors, obliques

Flexibility areas:Hamstrings, gastrocnemius/soleus, back extensors, obliques

Cues:Everyone has done these stretches before, by paying a little more attention, great benefit can come from these exercises

Step 1:

Extend the same arm and same leg

Turn the shoulder to the side bring the elbow to the inside of the legs, exhaling

Extend the other arm over the top

Push the sole of the foot from the bent leg into the inner thigh

Step 2:

Come to an upright position, swing the arm of the extended leg across the body, grabbing the knee

Extend the other arm over the top, exhaling

Push the sole of the foot from the bent leg into the inner thigh

Are you on the right track??This stretch really works the top of the hips in conjunction with the back and hamstrings

Spinal TwistMajor muscles involved:The entire back, glutes, shoulders, hips

Flexibility areas:Back, glutes, shoulders, hips

Cues:Lay flat on the ground, bent one leg to the knee and roll over,

exhaling

Keep the hips in line, glutes on top of each other

Extend arms out

Look over the shoulder in the opposite direction

Adjust position as needed

Repeat on the other side

Are you on the right track??This is a easy, relaxing stretch for the whole back. Breath and relax throughout the pose

Ball RollsMajor muscles involved:Abdominals and back

Flexibility:Back

Cues:From spinal twist, bring the knees together

Begin to rock the body in a ball position

Rock up and down the spine, giving yourself a mini massage

Are you on the right track??This is just plain fun!! I nice little massage for the back. You can practice abdominal stabilization by stopping the roll in an upright position (pictured) without touching our toes