Lie on your back with the ball held above your chest and your elbows slightly bent. Exhale and gently squeeze the ball as you lift one leg into a march, maintaining ribs atop hips and a stable pelvis. Inhale as you lower the leg and release the pressure on the ball. Alternate sides with control.

Stand in a comfortable wide stance with your hands supported on your hips. Keep your knees soft and inhale slowly through your nose as you gently shift your hips laterally over one leg and hinge, limiting forward knee travel. Exhale slowly through your mouth as you return to centre, gently reconnecting with your pelvic floor and deep core. Alternate sides, keeping the movement slow, gentle and within a comfortable range of motion.

Set up in an all-fours position with your hands under your shoulders and knees under your hips. Reach the opposite arm underneath your trunk, then inhale slowly through your nose as you rotate through your upper back and reach that arm toward the ceiling, following your hand with your eyes. Exhale slowly through your mouth as you rotate back underneath your trunk with control, gently reconnecting with your pelvic floor and deep core. Move through a comfortable range, allowing the rotation to come through your upper back.

Lie comfortably on your back in a hook-lying position with your knees bent and your arms reaching toward the ceiling. Maintain a stacked position and inhale slowly through your nose as you press your feet firmly into the floor and gently lift your hips as far as feels comfortable. Exhale slowly through your mouth as you lower your hips back to the floor, gently reconnecting with your pelvic floor and deep core. Keep the movement slow and controlled throughout.

Stand in a short stance position with your hands supported against the wall. Keep both knees slightly flexed throughout. Raise your heels as high as your mobility comfortably allows, then slowly lower them back to the floor with control. Repeat with the opposite leg forward and continue breathing naturally throughout.

Stand with one foot on an elevation approximately 4–6 cm high and reach the opposite foot slightly forward toward the floor, allowing your pelvis to shift. Maintain a soft knee on the standing leg and slowly push your hips back until you feel a deep, comfortable stretch through the hip. Hold this position and inhale diaphragmatically, allowing 360° expansion through your ribcage, sides and back while allowing your pelvic floor to lengthen and relax. Exhale slowly, allowing your pelvic floor and deep core to gently engage. Maintain the hip-shifted position and breathe with control throughout.

Set up in a lateral kneeling position with one knee bent and supported on the floor, the opposite leg extended out to the side, and your hands supported on the floor in front of you. Inhale as you push your hips back toward the kneeling leg. From there, bring the extended leg around and behind the bent knee, allowing the movement to come through the hip. Exhale as you reverse the movement and return to the starting position. Work within a comfortable range throughout.

Stand side-on to a wall with your arm reaching forward. Inhale as you rotate through your upper back, guiding your arm along the wall, or as close to it as your mobility allows, reaching up and overhead in a 180-degree arc. Follow your hand with your eyes throughout the rotation. Exhale as you slowly reverse the movement and return to the starting position.

Set up in a kickstand position with most of your weight over the front leg and the rear toes lightly supported. Hinge into the standing hip with a soft knee. Inhale as you lead with the hip and rotate inward. Exhale as you press through the standing foot and rotate the hip back open.

Stand with a short band around both big toes, maintaining full foot contact and soft knees. Lift both big toes while keeping the other toes grounded, then press the big toes down as you lift the other toes. Continue alternating slowly and with control, keeping your feet grounded and toes relaxed throughout.

Start on the floor in a comfortable kneeling position. Gently bend forward and reach your arms out in front of you as far as your mobility comfortably allows. If needed, place a pillow between your thighs and chest for additional support and comfort. Allow your body to fully relax into the position. Inhale slowly through your nose, breathing diaphragmatically and allowing your ribcage to expand while your pelvic floor lengthens and relaxes. Exhale slowly, allowing your pelvic floor to gently lift and your deep core to engage.

Start on the floor in a comfortable kneeling position. Gently bend forward and reach your arms out in front of you as far as your mobility comfortably allows. If needed, place a pillow between your thighs and chest for additional support and comfort. Allow your body to fully relax into the position. Inhale slowly through your nose, breathing diaphragmatically and allowing your ribcage to expand while your pelvic floor lengthens and relaxes. Exhale slowly, allowing your pelvic floor to gently lift and your deep core to engage.

Set up in half-kneeling with both hands supported beside your front foot. Inhale as you rotate through your upper back and reach the inside arm toward the ceiling, following your hand with your eyes. Exhale as you slowly return.

Set up in an all-fours position with your hands on the floor and your fingertips pointing toward your knees. Inhale slowly through your nose as you gently shift your hips back, moving only as far as feels comfortable while sensing a stretch through your wrists and forearms. Exhale slowly through your mouth as you return to the starting position, gently reconnecting with your pelvic floor and deep core. Keep the movement slow and controlled throughout.

Keep the front foot grounded with a stable tripod foot and relaxed toes. Slowly shift your weight forward over the front foot, allowing the knee, hip and pelvis to follow the direction of the movement and the arch to soften naturally as you load. Explore all three angles with control, feeling the pressure move through the foot.