Mom’s Daily Practice
(4-17-21)

Monday - Friday (1 hour)
*56m working time, 1m rest between sections

Warm-up (1m repeating timer; 15m total)

  • Walk (3m)

  • Conscious breath expansion (3m)

  • Bouncing (1m)

  • Body shaking (1m)

  • In-place jogging (1m; no brain jarring!)

  • Spinal waves (1m)

  • Arm shaking (1m)

  • Hand paintbrushes (1m)

  • Straight-leg spinal release hang (1m; no hands on floor)

  • “Under the table” movement (1m)

  • Child’s pose (1m)

Flexibility (repeating timer: 45s stretch / 15s rest; 11m total)

  • Single-leg seated pike (1 round / side; head toward shin, use block to measure gap)

  • Kneeling hip flexor stretch (1 round / side)

  • Tabletop hip circles (1 round / side)

  • Frog stretch

  • Upright front split hold (1 round / side)

  • Standcake (wide stance, bring head to 13” [1 tall block + 1 short block] without hands touching the floor)

  • Pancake (head to 18” then further forward; hands can’t touch floor)

Strength (repeating timer: 45s on / 45s rest; 15m total)

  • Prone prisoner (fingertips touch behind head and behind back)

  • Walking lunges

  • Pseudo bar hang (only commit about 1/3 body weight)

  • Straight-leg bear crawl (slow leg steps)

  • Ring rows

  • Glute bridges (15-25 reps or 1 long hold)

  • Knee push-ups

  • Ring pull-ups

  • Monkey

  • Bar hang (commit as much weight as possible without shoulder pain)

Softening (1m repeating timer; 5m total)

  • 1m floppy-arm twists

  • 1m shoulder capsule stretch

  • 1m cross-legged fold (head toward block / floor; switch legs and repeat for 2nd minute)

Meditation (5m repeating timer; 10m total)

  • 5m seated (cross-leg) breath expansion

  • 5m Savasana