Poses

Dynamic Drills

Leg Swings, forward/back

Hip flexors · Hamstrings · Glutes

Dynamic Drills

Leg Swings, lateral

Adductors · Abductors · Hips

Dynamic Drills

Walking Knee Hug to Lunge

Glutes · Hip flexors · Quads

Dynamic Drills

Walking Figure-4

Glutes · Piriformis · Hips

Dynamic Drills

World's Greatest Stretch, flowing

Hips · Hamstrings · T-spine

Dynamic Drills

Lateral Shuffle

Hip abductors · Glute med

Dynamic Drills

A-Skips

Hip flexors · Calves · Coordination

Dynamic Drills

Pogo Hops

Calves · Achilles · Feet

Thoracic & Spine

Cat-Cow

Marjaryasana / Bitilasana

T-spine · L-spine · Core

Posterior Chain

Downward Dog

Adho Mukha Svanasana

Hamstrings · Calves · Shoulders

Hip Openers

Low Lunge

Anjaneyasana

Hip flexors · Quads

Posterior Chain

Half Splits

Ardha Hanumanasana

Hamstrings

Hip Openers

Pigeon

Eka Pada Rajakapotasana

Glutes · Piriformis · Hip rotators

Hip Openers

Lizard

Utthan Pristhasana

Hip flexors · Adductors

Hip Openers

Frog

Mandukasana

Adductors · Inner hips

Hip Openers

Cow Face Legs

Gomukhasana

Outer hips · Glutes · IT band area

Thoracic & Spine

Thread the Needle

Parsva Balasana

T-spine · Outer shoulder · Rhomboids

Hip Openers

Supine Figure-4

Supta Kapotasana

Glutes · Piriformis

Posterior Chain

Seated Forward Fold

Paschimottanasana

Hamstrings · Calves · Low back

Thoracic & Spine

Supine Twist

Supta Matsyendrasana

Spine · Glutes · Obliques

Hip Openers

Happy Baby

Ananda Balasana

Inner hips · Low back

Restorative

Child's Pose

Balasana

Low back · Hips · Nervous system

Restorative

Reclined Bound Angle

Supta Baddha Konasana

Inner hips · Chest

Restorative

Legs Up the Wall

Viparita Karani

Circulation · Nervous system · Low back

Restorative

Savasana

Shavasana

Nervous system

Thoracic & Spine

Supported Fish

Matsyasana (supported)

Chest · T-spine · Front shoulder