Sabbath Reset

Flow

2 rounds, move slowly and breathe through the nose

• 10 slow repsCat-Cow

  On hands and knees, alternate rounding and arching your spine with your breath.

  • Hands under shoulders, knees under hips
  • Inhale, drop the belly and lift the chest
  • Exhale, round the back and tuck the chin
  • Move one segment at a time

  Find a demo on YouTubeFull breakdown

• 3 per sideWorld's Greatest Stretch

  A lunge with a rotation that opens the hips, hamstrings and upper back in one flow. A perfect warm-up.

  • Step into a deep lunge, hands inside the front foot
  • Drop the elbow toward the instep
  • Rotate and reach to the ceiling
  • Straighten the front leg to stretch the hamstring

  Scale it: Drop the back knee to the ground.

  Watch the demoFull breakdown

• 10 switches90/90 Hip Switch

  Sit with both knees bent at 90 degrees, one in front and one to the side. Rotate side to side to open the hips.

  • Sit tall
  • Knees fall to one side, then the other
  • Keep the feet planted
  • Move slowly through the range

  Scale it: Put your hands behind you for support.

  Watch the demoFull breakdown

• 1 min per sideCouch Stretch

  Put the back knee on the floor near a wall with the shin up the wall, then stand the torso tall to open the front of the hip.

  • Squeeze the glute on the stretched side
  • Keep the ribs down
  • Stand the torso up slowly
  • Breathe and hold

  Scale it: Move the knee away from the wall, or keep the torso leaning forward.

  Find a demo on YouTubeFull breakdown

• 8 per sideOpen Book

  Lie on your side with knees bent and rotate your top arm open like the page of a book.

  • Knees stacked and stay together
  • Follow your hand with your eyes
  • Breathe out as you open
  • Return slowly

  Scale it: Put a pillow under the top arm if the floor is out of reach.

  Find a demo on YouTubeFull breakdown

• 8 per sideDead Bug

  Lie on your back and slowly extend the opposite arm and leg while keeping your low back flat on the floor.

  • Low back pressed into the floor the whole time
  • Move slowly and breathe out as you extend
  • Opposite arm and leg move together
  • Return to center before switching

  Scale it: Keep the knees bent and tap the heel to the floor instead of straightening the leg.

  Watch the demoFull breakdown

• 1 minChild's Pose

  Kneel, sit your hips back to your heels and reach your arms forward. Slow your breathing down.

  • Knees wide, big toes together
  • Hips sink toward the heels
  • Reach long through the fingers
  • Long, slow breaths

  Scale it: Put a pillow under your hips or chest.

  Find a demo on YouTubeFull breakdown