1. Lie on your back with your knees bent. 2. Bring your left ankle over your right knee, resting it on your thigh. Place both hands around your right thigh. 3. Gently pull your right thigh towards your chest until you feel the stretch in your buttocks. Hold for 15 seconds and switch sides. Repeat sequence on your left leg.

1. Kneel with your back straight and your knees hip-width apart on the floor, your arms by your sides. Pull in your abdominals, drawing your navel towards your spine. 2. Lean back, keeping your hips open and aligned with your shoulders, stretching the front of your thighs. 3. Once you have leaned back as far as you can, squeeze your buttocks and slowly bring your body back tot he upright position. Repeat.

1. Kneeling, bring one leg forwards, with your foot in front of your knee. 2. Slowly lean forwards and push your pelvis downwards until you feel a stretch in the front of your hip. Hold for 15 seconds. Switch legs, and repeat.

1. Lie supine on the floor. Lift your legs, head, neck, and shoulders slightly off the floor, being careful not to arch your lower back. Your arms should be raised and parallel to the floor. 2. Pulling your knees in towards your chest, reach your arms forwards to your ankles, so that your torso lifts completely off the floor. 3. Slowly open up, lengthening your legs and lower your torso back to the starting position. 4. Repeat the motion without completely lying down on the mat. Repeat fifteen times for two sets.

1. Lie on your back with your legs raised at an angle between 45 and 90 degrees. 2. Inhale, reaching your arms towards the ceiling as you lift your head and shoulders off the floor. 3. Exhale, and, while rolling through the spine, lift your rib cage off the floor to just before the sit bones. 4. Inhale, and reach your arms towards your toes while maintaining a C curve in your back. Exhale, and roll down the spine by articulating one vertebra at a time. Return to the starting position.

1. Lie on your back with your legs raised at an angle between 45 and 90 degrees. 2. Inhale, reaching your arms toward the ceiling as you lift your head and shoulders off the mat. 3. Exhale, and while rolling through the spine, lift your rib cage off the mat to just before the sit bones. At the same time, slowerly lower your legs so that they are parallel to your arms. 4. Inhale, raising the arms overhead while maintaining a C curve in your back. Exhale, rolling down the spine by articulating one vertebra at a time. Return to the starting position.

1. Lying on the mat with your forearms underneath your chest, press your body up into a plank position, lengthening through your heels. 2. Push through your forearms to bring your shoulders up towards the ceiling. With control, lower your shoulders until you feel them coming together in your back. 3. Repeat sequence.

1. Kneeling on your left knee, place your right foot on the floor in front of you so that your right knee is bent less than 90 degrees. 2. Bring your torso forwards, bending your right knee so that your knee shifts towards your toes. Keeping your torso in neutral position, press your right hip forwards and downwards to create a stretch over the front of your thigh. Raise your armsup towards the ceiling, keeping your shoulders relaxed. 3. Bring your arms down and move your hips backwards. Straighten your right leg, and bring your torso forwards. Place your hands on either side of your straight leg for support. 4. Hold for 10 seconds, and repeat the forwards and backwards movement five times on each leg.

1. Kneel on the floor with the roller placed crosswise in front of you. Place your hands on the roller with your fingers pointed away from you. 2. Press into a plank position, lifting your knees and straightening your legs. 3. Keep your hips level with your shoulders, and without allowing your shoulders to sink, bend your elbows and lower your chest to the roller. Avoid any roller movement throughout the motion. 4. Return to the starting position by pressing upwards, straightening your elbows, and maintaining a straight spine. Repeat.