Step 1

Tell us three things

Step 2

1. 1

   Pelvic tilts

   2:00

   Exhale and gently flatten the lower back, then return to neutral.

2. 2

   Cat / cow

   2:00

   Round the spine on the exhale, open the chest on the inhale.

3. 3

   Glute bridge

   2:00

   Peel the spine off the mat one vertebra at a time, then roll down.

4. 4

   Clamshell

   2:00

   Open the top knee with control. Halfway through, change sides.

5. 5

   Child's pose

   2:00

   Sit back toward the heels, reach the arms forward, and breathe.

Every move has an illustration, a plain-English cue, and its own timer. Save a routine and reorder the moves any time.