Warmup: Plank Walkout to Upward-Facing Dog
- Stand at the back of your mat and circle your arms out to the sides to reach toward the ceiling.
- Keeping your back straight, bend forward, hinging at your hips to bring your hands to the mat. This position brings length to the back of your legs. If your hamstrings are tight, bend your knees a bit to take tension off your muscles.
- Walk your hands forward, moving into a plank, and hold each step to stretch your calves a bit.
- Hold the plank for a few seconds.
- Lower your hips to just above the floor and arch your back, looking up toward the ceiling in an Upward-Facing Dog position. Hold to stretch your hips, legs, and back.
- Return to plank position and walk your hands back to your feet until you are in another forward bend. Slowly roll up to standing, letting your head hang and keeping your neck relaxed. Return to an upright position to complete one rep.
- Complete two sets of five reps.