Practice this therapeutic exercise to reduce jaw pain and increase range of motion of the jaw.

This foundational therapeutic exercise connects us to a key part of life- our breath! Abdominal breathing lays a great foundation for strengthening and stabilizing the core while calming the nervous system. You can add breath work into any part of your day simply by being mindful about your breath, or you can set some time aside (5-10 minutes is a great place to start) to really connect with your respiration.

Reverse Warrior II is basically a balancing lunge with an upper body stretch. It stretches the spine, hips, chest, and shoulders and strengthens the arches, ankles, knees, thighs, abdominals, and deep neck muscles. Holding the pose increases muscular endurance, stimulated digestions and circulation. The posture helps build focus, develops willpower, and stimulates the mind. Avoid this posture if it hurts.

Thread the Needle movement flow strengthens the abdominals, shoulders, arms, wrists, and neck. It stretches the hips, back and posterior shoulders. This is a great way to build shoulder stability with gentle weight bearing. It also helps to clear the mind.

Forward fold is not just a transitional position, but a posture with purpose! This pose stretches the hamstrings, calves, low back and opens the hips and groins. It strengthens the feet, knees, and thighs. Internally, it improves the function of the digestive, reproductive systems and stimulates the liver and kidneys. It’s meant to help with menopausal discomfort, headache, insomnia, fatigue, and sinus pressure. It soothes the nervous system resulting in reduced stress, anxiety, and depression.

Avoid this fold if you have low blood pressure or are dizzy/get dizzy when bending forward.

Warrior 3 strengthens the feet, ankles, calves, knees, thighs, hips, low back, and upper back/shoulder complex. This posture stretches the hips, hamstrings, and chest. It also boosts focus, develops will power, and stimulates the mind while improving balance, muscular endurance, and circulation.

Avoid this fold if you have low blood pressure or are dizzy/get dizzy when bending forward.

Like a standing forward fold, Kneeling Forward Fold strengthens the low back, middle back, core/abs, quads, shoulders, and neck. It works to improve posture and the function of the digestive and reproductive systems, and also calms the nervous system.

Avoid this fold if you have low blood pressure or are dizzy/get dizzy when bending forward.

In standing, the Half Lotus Forward Fold is a challenging balancing posture that strengthens the entire standing lower extremity, stretches the hips, hamstrings, spine, and potentially the shoulder. It supports digestion, improves focus, and helps with concentration.

Avoid this pose if you have uncontrolled high blood pressure or hip or back injuries.

Balancing Half Moon is great for improving circulation, increasing energy to the spine and low back, improving balance and coordination, and even relieves menstrual and sciatica discomfort. It strengthens the arches, ankles, knees and thighs and stretches the hamstrings, chest and hips. It's also great for building focus, developing willpower, stimulating the mind, and relieving stress.

This pose should NOT be performed if you have an acute knee injury, low blood pressure, or vertigo/dizziness.

Warrior I posture is great for stimulating digestion, improving circulation, increasing muscular endurance, and even relieves sciatica symptoms. It strengthens the arches, ankles, knees, thighs, abdominals and stretches the hips, shoulders, chest. It's also great for building focus, developing willpower, and stimulating the mind. Do try to keep a neutral spine in this posture, and if that means you need to lift the back heel, that's ok! That option actually adds a stretch to the plantar fascia.

Kneeling Pose is great for stimulating circulation. It strengthens the spinal postural muscles (and shoulders if you add some arm movement) and stretches the plantar fascia, calves, quadriceps, knees (and wrists if you opt for upper extremity actions). It's also great for calming the mind and soothing the nervous system. This pose should be CAREFULLY performed if you have a knee or ankle injury.

Warrior II is great for increasing lung capacity and endurance, lengthens the spine, and stimulates digestion and circulation. It strengthens the feet, ankles, knees, thighs and stretches the hips, shoulders, and chest. It's also great for building focus, stimulating the mind, and (if you stick with it) building willpower. There's lots of cues in this one because there are a lot of specific positioning pieces to keep the joints safe while maximizing the benefits of the pose.

Boat Pose improves posture by building core, leg, hip, and arm strength while lengthening the spine and opening the chest, shoulders, and throat. It also improves balance, digestion, circulation, concentration, and develops focus.

Do not perform this one longer than you can maintain quality form and continue to breathe.

The foundational exercise for today, tree pose, is great for circulation, lengthening the spine, improving balance, and increasing postural awareness. It strengthens the feet, ankles, calves, thighs, and hips and stretches the shoulders, chest, thigh, and hip. It's also great for calms the mind and cultivates poise and focus. This pose should NOT be performed while experiencing a headache, and if you have uncontrolled high blood pressure, please keep your hands at or below heart level. NEVER PUT YOUR FOOT AGAINST YOUR STANDING KNEE!

Knee Down Spinal Rotation is great for stretching the glutes/ITB, shoulder internal rotators and chest, and the upper back. Try performing this exercise while doing some breath work to improve the expansion of the lungs!

Bound Angle is great for stimulating digestive and reproductive systems, increasing circulation to the liver and kidneys, and promotes spinal flexibility. It can strengthen the low back, shoulder, neck, and abdominals and stretch the hips, back, and ribcage. It's also great for soothing the nervous system and relieving stress, anxiety, and mild depression. This pose should NOT be performed if you have low blood pressure, a low back injury, or acute groin injury.

Seated Abdominal Rotation is a massage for the guts, but also stretches and strengthens the abs and postural muscles.

The foundational exercise for today, triangle pose, is great for improving digestion and circulation, and helps to relieve menopausal discomfort and sciatica symptoms. It strengthens the legs, torso, and spine and stretches the arches, calves, hamstrings, groin, hips, shoulders, and chest. It's also great for building focus and willpower, stimulating the mind, and relieving stress. This pose should NOT be performed if you have congestive heart disorders or low blood pressure.

Humble Warrior is great for toning the abdominal organs, stimulating the thyroid and parathyroid glands, improving balance, and helps to alleviate carpal tunnel syndrome. It strengthens the lower extremities and spine and stretches the side body, chest, shoulders, and hips. It's also great for increasing clarity, decreasing stress and reducing depression and anxiety. This pose should NOT be performed with low blood pressure, an acute knee injury, or in the second or third trimester of pregnancy.

The foundational exercise for today, sphinx posture, is great for building up strength for a healthy cobra or upward facing dog. It strengthens spine and expands the chest and shoulders. It's also great for stimulating the abdominal organs, increasing blood circulation, and reducing stress. This pose should NOT be performed when pregnant, had a recent abdominal surgery, or lumbar stenosis/spondylosis/spondylolysis/spondylolisthesis.

This exercise helps improve digestion, stimulates the reproductive system, and circulates blood to the liver, colon, and kidneys. It stretches the hips, groins, shoulders, waist, and chest. It also calms the nervous system and relieves stress, anxiety, and mild depression.

This position is not recommended if you have LBP, low back or neck injury, or are in the 2nd or 3rd trimester of pregnancy.

If your hamstrings are tight, sit on a block or folded blanket.

The foundational exercise for today, low lunge, is great for building strength endurance. It strengthens the muscles of the thigh and calf, supporting the knee and ankle and stretches the hips. It's also great for building focus and willpower, and stimulates the mind. Feel free to use a chair beside you if it's a struggle to balance in this posture.

The foundational exercise for today, pigeon pose, is great for opening the hips, improving circulation to the abdomen and low back, stimulates the digestive system, and alleviates menstrual and low back discomfort. In the medical version of pigeon, we put weight through the flexed hip to avoid putting stress on the SIJ, improve the stretch, and decrease knee joint pressure. There are also rotation variations that add in fascial stretch for the back. Can also be done laying on back to reduce the angles of the hip. Never put a replaced hip into the forward position of this pose.

The foundational exercise for today, forearm and side plank, are great for whole body and especially core and shoulder strengthening. Depending on the variation you choose, it strengthens the abs, shoulder complex, neck, hips, glutes, thighs, calves and even the feet.

The foundational exercise for today, Bird dog (but also known as Quadruped Warrior 3), is great for core stabilization and balance. It strengthens the postural neck muscles, shoulders, abdominals, gluteals, postural back muscles and stretches arm and back muscles.

The foundational exercise for today, gentle spinal twist, is great for improving digestion, circulation, and stimulating the lymphatic system. It reduces menstrual discomfort, backache, neck and hip pain, and stretches the spine rotationally. It's also great for reducing stress, anxiety, and mild depression. This pose should NOT be performed if you are experiencing digestive discomfort, uncontrolled high or low blood pressure, or a headache.

The foundational exercise for today, Baby Roll, is great for the abs! It strengthens the oblique abdominals the best, which allows for rotational support of the lumbar spine. Note, the only bones in the middle of the body are the lumbar vertebrae, that's not very much! The abs and low back musculature are very important muscular support for the spine. This pose should NOT be performed if you have been told by your doctor to not twist your spine.

The foundational exercise for today, downward boat, is great for lengthening the spine, aids in digestion, and energizes the body. It strengthens the glutes, abdominals, and spine . It's also great for reducing stress, depression, and anxiety while energizing the mind. This pose should NOT be performed if you have a diagnosis of stenosis, spondylosis, spondylolysis, or spondylolisthesis.

The foundational exercise for today, bridge pose, is great for opening the chest, relieving menstral discomfort, high blood pressure, asthma, sinusitis, and stimulating the nervous system, thyroid/parathyroid, and digestion. It strengthens the neck, shoulders, core, glutes, and quads and stretches the hip flexors. It's also great for reducing fatigue and energizing the mind, reduces stress, and relieves mild depression and anxiety. This pose should NOT be performed if it is painful to do so or with serious neck injuries.

The foundational exercise for today, lounge lizard, is great for side body stretch. It strengthens the arm, shoulder, and hips and stretches the abs, ribcage, low back, and neck. This pose should NOT be performed if it hurts to be in a side bent position.