Lie flat on your back Lock in your knees and draw your toes towards your head. Press your lower back into the floor while extending the tailbone
Crane Pose
Squat with your feet close together, working your heels to the floor. Place your hands shoulder width apart on the ground between your knees. Spread
Unilateral Squat to Jump to Bilateral Landing
This movement can be performed as a direct continuation from the previous Bilateral Squat to jump to unilateral landing. From the previous
Trunk Rotation
Stand with your feet comfortably apart and explore the ground with the soles of your feet. Find a stable base. Soften your knees, lengthen your
Standing Position to Backward Roll
Stand with feet hip width apart, arms raised out in front, shoulder height. Collapse down to the ground at the ankles, knees and hips. Land bottom
Slow Step
Begin in a standing position with weight evenly distributed on both feet. While minimising pelvic tilt, gradually take the weight from one foot and
Rollercoaster Surfers Movement
Begin in a standing position with feet slightly wider than shoulder width apart. Swing the arms up high to the right as you rotate out, then swing
Ribbon Arm Spin
Stand with feet hip width apart in Mountain Pose - Core Movement Pose #1. Slowly start to rotate the torso allowing the arms to be ‘free’ to move
Rhythmical Squat
Stand with your feet hip width apart, outer blades aligned and your knees soft. Inhale and raise your arms to the front and above your