• Standing Awareness

• Lower Belly Breathing

• Arch & Flatten

• Back Lift (complete)

• Hamstring Release

• Side Curl

• Arch & Curl

• Diagonal Curl

• Washcloth Part 1

• Internal Hip Rotator Release

• External Hip Rotator Release

• Iliopsoas Release

• Standing Awareness

Shorten this to a 30 minute routine by leaving out the Hip Rotator Releases (dark blue).

Shorten it further to a 25 minute routine by leaving out the Side Curl as well (dark blue).