Spend 30:00 Stretching or Walking/Jogging with your loved ones!
30:00 Flow
0-3:00
Easy seated position
Deep inhales through nose, slow exhales through mouth
Gentle neck rolls and wrist rolls
10 Cat Cow Rotation
3:00-8:00
Downward Dog – Walk your heels
Step forward to Runners Lunge (right foot forward)
Twist open to right, raise right hand to sky
Step back to Plank, flow to Downward Dog
Step forward to Runners Lunge (left side), repeat
8:00-15:00
1:00 Warrior I (right foot forward)
1:00 Warrior II
1:00 Reverse Warrior
1:00 Extended Side Angle (elbow to knee or hand to floor)
Flow (Plank → Up Dog → Down Dog)
Repeat left side
15:00-22:00
:30 Pigeon Pose (right side, then left)
:30 Seated Forward Fold
Butterfly Stretch (soles of feet together)
Wide-Legged Seated Forward Fold
22:00-27:00
1:00 Boat Pose
1:00 Side Plank (right side, then left)
1:00 Superman Hold (lay on stomach, arms and legs lift)
Remaining Time:
1:00 Supine Twist (lay on back, knees to one side, arms out wide)
1:00 Happy Baby Pose
Corpse Pose – As long as you need
Athletes Notes