Cat Cow with Arm and Leg Lifts (upper/lower — moderate)
Promotes balance, coordination, arm, leg and core strength. Back flexibility.

Capital T (upper/lower/neck — gentle)
Stretches the arms, chest, shoulders, neck and back. Lubricates the spine and promotes digestion.

Head Rolls (upper/lower/neck — gentle)
Relieves neck and shoulder tension, promotes tranquility and activates the parasympathetic nervous system.

Heel Rocking (upper/lower/neck — gentle)
Relieves body tension, promotes tranquility and activates the parasympathetic nervous system.

Hip Thumping (lower— gentle)
Relieves hip and leg tension. Promotes bone health.

Pinwheel (upper/lower — gentle)
Increases fluidity in the hips, knees, ankles and entire lower body. Lubricates the spine, neck and shoulders.

Pinwheel Armless (lower — moderate)
Increases fluidity in the hips, knees, ankles and entire lower body. Great core strengthener.

Pinwheel with Legs (lower — moderate)
Increases fluidity in the hips, knees, ankles and entire lower body. Great core strengthener.

Reverse Table Basic (upper/lower — gentle)
Stretches the back, neck and arms. Promotes core and arm strength.

Reverse Table (with leg lift) (upper/lower — moderate)
Stretches the back, neck and arms. Promotes core and arm strength.

Seat to Lunge (lower— gentle/moderate)
Improves leg and core strength. Promotes balance and coordination.

Shoulder Thumping (upper — gentle)
Relieves neck and shoulder tension. Promotes bone health.

Spinal Flexing (upper — gentle)
Promotes fluidity in the back, neck and shoulders.

Sufi Grinds (upper — gentle)
Promotes fluidity in the back, neck and shoulders.

Thread the Needle (upper — gentle)
Stretches the back, neck and shoulders.