All exercises are for 3 sets of 12 on each side, stretches are for 3 sets of 15 seconds on each side.
Start on all fours with your hands beneath your shoulders and your knees beneath your hips. Engage your core and while keeping your back flat and your butt down, lift your knees off the floor about 1-3 inches. Gaze at the floor a few inches in front of your hands to keep your neck in a comfortable position. Hold for 3 seconds and then release.
Lay on your back with your knees bent. Both your arms and knees should be pointed up to the ceiling. Lower your right arm back over your head and your left foot down to the ground and then bring them both back up. Do the same thing with your left arm and right arm. Alternate back and forth for 10 times on each side.
Start on your knees, and then step one leg a few feet in front of the other, foot flat on the floor and knee bent at 90 degrees. Hold a light-to-medium dumbbell by the knee that’s on the floor. Grasp onto both ends of the weight. This is starting position. Bring the weight diagonally up toward the ceiling on the opposite side of your body, twisting your abs as you do. Keep your hips facing forward—only your core muscles should be rotating. Bring the weight back down to starting position. Do all your reps on one side, and then repeat on the other side.
Start in a tabletop shape, on your hands and knees. Release the tops of your feet to the floor and bring your knees wider than your hips, big toes touching. Slowly lower your hips towards your heels. Walk your hands forward and rest your head on the floor. Hold for 15 seconds.
Begin with your hands and knees on the floor. Make sure your knees are under your hips, and your wrists are under your shoulders. Begin in a neutral spine position, with your back flat and your abs engaged. Take a big deep inhale. On the exhale, round your spine up towards the ceiling, and imagine you’re pulling your belly button up towards your spine, really engaging your abs. Tuck your chin towards your chest, and let your neck release. This is your cat-like shape. On your inhale, arch your back, let your belly relax and go loose. Lift your head and tailbone up towards the sky — without putting any unnecessary pressure on your neck. This is the Cow portion of the pose. Continue flowing back and forth from Cat Pose to Cow Pose, and connect your breath to each movement — inhale for Cow Pose and exhale on Cat Pose. Repeat for 12 rounds.
Lie down on your back. Draw your right knee into your chest and extend your left leg flat on the floor. Keep your left foot actively flexed throughout the pose. Cross your right knee over your midline to the floor on the left side of your body. Your right hip is now stacked on top of your left hip. Open your right arm to the right, keeping it in line with your shoulders. Rest your left hand on your right knee or extend it to make a T shape with the arms. Turn your palms toward the ceiling. Hold for 15 seconds and then switch sides.