Quick Sessions

Three minutes to undo what sitting does to your neck and shoulders.

neck rolls · shoulder rolls · seated side bend

Upper back and shoulder tension from screen time and hunching.

neck rolls · thread the needle · eagle arms

Slow down the nervous system in four minutes. Works anywhere.

easy seated pose · seated forward fold · supported forward fold

Wake up the spine before you do anything else. Four minutes on the floor.

cat cow · cobra pose · childs pose

For the lower back that starts complaining by mid-morning.

cat cow · childs pose · supine twist

Hip flexors and hamstrings before you head out. Four minutes.

low lunge · half split · downward facing dog

Hips and lower back after a hard session. Do this before you leave.

pigeon prep · supine twist · childs pose

Signal to your nervous system that the day is over. Five minutes.

legs up the wall · happy baby · savasana