Before you begin a 75- to 90-minute session, do this body prep.
1. 90/90 Rolling Hip
Sit on the floor with both knees bent 90 degrees to the left (calves perpendicular to thighs), and place hands behind hips. Keeping feet on floor and knees bent, lift knees toward ceiling, rotate through center, and drop them over to the right. Continue rotating back and forth for 16 reps total (8 each side). Modify: If you are unable to get full rotation through your hips, simply stretch one side at a time, holding position for 30 seconds each.
2. Frog with Hip Decoupling
Get into modified plank position (forearms on floor, elbows under shoulders, core engaged), with knees bent out to sides at hip level (or as close to 90 degrees as possible). Hold frog stretch for about 1 minute, focusing on your breathing and allowing yourself to relax in the position. Keeping foot flexed and knee bent, drive left heel diagonally toward ceiling as you press into palms and shift body forward. Shift back to start; switch legs and repeat. Continue alternating sides for 12 reps total (6 each side), trying to get a little deeper into the stretch as you go. Modify: If you can’t get full range of motion in your hips, hold frog pose and just shift body back and forth for 12 reps.
Lie face-up with arms extended toward ceiling, directly over shoulders, and knees bent 90 degrees over hips, calves parallel to floor. Keeping shoulders down and feet flexed, engage your core and extend right arm and left leg away from you. Tap heel to floor and return to center. Immediately repeat on the opposite side (left arm; right leg). Continue alternating sides for 16 reps total (8 each side). Modify: Keep your arms still and focus on your lower body, extending one leg down to floor at a time. Once you feel stronger/more comfortable, add upper body in.
4. Alternating Crab Reaches
Sit on floor with knees bent in front of you, feet flat on floor. Place hands behind hips, fingers facing away from you. Drive hips up toward ceiling as you rotate through torso, reaching right arm across body and behind you to the left. Rotate back through center and repeat on other side (reaching left arm to right). Continue alternating sides for 12 reps total (6 each side). Modify: If you have limited shoulder mobility, drive hips up and hold tabletop position for 20 seconds. Add arms in when possible.
5. World’s Greatest Stretch
Start in plank position (palms under shoulders, abs engaged, legs extended behind you). Lunge forward with right leg, placing foot just outside right hand. Rotate torso to right as you reach arm straight overhead. Hold lunge/reach for about 20 seconds (or less, if you want to make the stretch more dynamic); reverse movement back to start and repeat on other side. Continue alternating sides for 4 reps total (2 each side). Modify: Place hands on a block or box, if you’re feeling uncomfortable or having trouble maintaining proper form while in plank.