From Sitting

Six Moves, Kneeling

• Kneeling cat/cow
• Side stretch
• Open twist (bharadvajasana)

Six Moves, Cross Legged

• Seated twist
• Side bend crosswise
• X in front of chest
• Repeat second side
• Arms overhead
• Push interlaced hands forward with cat back
• Interlace fingers behind back
• Hands to R side waist, R ear to R shoulder

Pinup Warmup

• Start sitting with knees facing the ceiling, soles of the feet on the floor, hands to hamstrings
• Inhale, pull on thighs, cow back
• Exhale, cat/round back more to engage abs
• Sway knees side to side, eventually windshield wipe knees over to one side, sit like a mermaid
• Sweep arm on diagonal. Exhale, brush hand past thigh; inhale, sweep up and over base hand, then hold hand to head, pinup style
• Thoracic mobilization scoop through. Inhale, swing arm up and open chest; exhale, scoop under. Then hold hand to ribs or floor to stretch upper back
• Half lat pull downs. Inhale, reach up; exhale, bend elbow. Travel in a clock face, then hold hand to head again, pinup style

Six Moves, Side Saddle

• Start in a mermaid position, knees bent, hips L of legs
• Inhale, raise arms
• Exhale, side bend over legs
• Repeat several rounds, then hold in side bend
• Inhale, raise arms
• Exhale, twist away from legs to bharadvajasana
• Repeat several rounds, then hold in twist
• Face forward, cross R leg over L for Half Lord of the Fishes (ardha matsyendrasana) legs
• Inhale, rock weight onto L hip and swing R leg over the mat like Spiderman—this activates the glutes
• Exhale, return to Half Lord of the Fishes legs
• Repeat several rounds, then hold Half Lord of the Fishes