Gentle Floor Foundations

Stand tall facing a wall, chair, or counter and rest both hands on it for balance. Set your feet hip-width apart and lengthen through the crown of your head. Keep your hips square to the front and your core gently engaged.

1. Shift your weight onto one leg, keeping a soft bend in that knee.
2. Exhale — sweep your other leg straight back behind you, keeping it long and the foot relaxed.
3. Move the leg back to a comfortable height while keeping your torso upright, then pause briefly.
4. Inhale — lower the leg back down with control to meet the other foot.
5. Work through your repetitions, then work the other side.

• Keep your torso tall — let the leg travel back without arching your lower back or leaning forward.
• Draw the back of the hip together as the leg lifts, keeping the knee straight.
• Keep your hips square to the front rather than opening them out to the side.
• Move slowly and with control instead of kicking the leg back.

Sit or lie down on the mat with the working leg extended straight in front of you and the foot relaxed. Let your other leg rest comfortably, either extended long or with the knee bent and the foot flat on the mat. Settle your back and shoulders and rest your hands by your sides.

1. Tighten the muscles on the front of your thigh, drawing your kneecap gently upward toward your hip and pressing the back of your knee down toward the mat.
2. Keep your foot relaxed and the front of your thigh firm. Hold the position, breathing steadily.
3. Exhale — soften the thigh and let the muscles fully release.

• Keep the movement in the thigh — the leg stays straight and the foot stays quiet.
• Press the back of the knee down without lifting your heel off the mat.
• Let your breath keep flowing; don't hold it while the thigh is engaged.
• Keep your hips and lower back settled and relaxed.

Lie on your back on the mat with both legs extended long and your feet relaxed. Rest your arms by your sides and let your lower back settle toward the floor.

1. Exhale — keeping your heel in light contact with the mat, slowly slide it toward your body, letting your knee bend and rise.
2. Draw the heel in as far as is comfortable, keeping the motion smooth and even.
3. Pause for a moment at the top of the bend.
4. Inhale — slide the heel back away from you, straightening the leg until it rests long on the mat again.
5. Repeat with the same control, then work the other side.

• Keep your heel gliding along the mat rather than lifting it away.
• Let the knee travel straight up over the foot, tracking in line with your toes.
• Slide only as far as feels comfortable, then return with the same control.
• Keep your hips level and your lower back settled throughout.

Lie on your back on the mat. Bend one knee and place that foot flat on the floor, then extend the other leg straight along the mat with the foot relaxed. Rest your arms by your sides and settle your lower back toward the floor.

1. Tighten the muscles on the front of your straight leg so the knee stays firm and long.
2. Exhale — lift the straight leg smoothly until it reaches about the height of your bent knee.
3. Pause briefly at the top, keeping your thigh engaged and your foot relaxed.
4. Inhale — lower the leg with control back down to the mat, then reset before the next repetition.
5. Work through your repetitions, then switch to the other leg.

• Keep the raised leg straight — the lift comes from the front of the thigh and the hip, not a bending knee.
• Keep your lower back settled toward the mat throughout, so it stays quiet as the leg moves.
• Move slowly in both directions rather than swinging the leg upward.
• Keep your foot relaxed and your shoulders soft.

Start on your hands and knees in a tabletop position with your wrists under your shoulders and your knees under your hips. Spread your fingers and press evenly into the mat. Set your spine in a long, neutral line and draw your belly gently in.

1. Inhale — lengthen through the crown of your head to set your starting position.
2. Exhale — reach your right arm straight forward and your left leg straight back until both are level with your torso.
3. Reach actively through the fingertips and the back heel, keeping your hips and shoulders square to the floor.
4. Inhale — return the hand and knee to the mat with control.
5. Repeat with the opposite arm and leg, alternating with each rep.

• Keep your hips level — imagine balancing a cup of water on your lower back throughout.
• Extend only as far as you can without arching your lower back or twisting your torso.
• Move slowly and reach long rather than lifting the limbs high.
• Keep the back of your neck long by gazing down at the mat.

Lie on your back with your knees bent and your feet flat on the floor, hip-width apart. Rest your hands lightly behind your head or crossed over your chest. Set your gaze toward the ceiling and draw your belly gently in.

1. Inhale — lengthen the back of your neck to set your starting position.
2. Exhale — curl your head, shoulders, and upper back off the floor, drawing your ribs toward your hips.
3. Pause briefly at the top without pulling on your neck.
4. Inhale — lower your upper back to the mat with control.
5. Repeat, keeping the movement smooth in both directions.

• Lead with your ribs curling toward your hips rather than with your chin.
• Keep space between your chin and chest, letting your hands support your head instead of pulling it.
• Keep your lower back and feet resting on the floor throughout.
• Move slowly on the way down instead of dropping back to the mat.

Lie face-down on the mat with your legs extended and your arms reaching straight forward past your head. Rest your forehead lightly toward the mat and lengthen your whole body. Draw your belly gently in.

1. Exhale — lift your arms, chest, and legs away from the floor at the same time, reaching long in both directions.
2. Keep your gaze toward the mat so the back of your neck stays long, and gently squeeze your glutes.
3. Hold the position, breathing steadily and reaching through your fingertips and toes.

• Lengthen your body rather than lifting as high as possible — reach long, not high.
• Keep your gaze toward the mat to keep your neck in line with your spine.
• Engage your glutes and the backs of your legs to support the lift.
• Lift only to a height that feels comfortable across your lower back.

Start face-down and set your forearms on the mat with your elbows directly under your shoulders and your forearms pointing forward. Tuck your toes under and lift your hips until your body forms one long line from the crown of your head to your heels. Draw your belly gently in and set your gaze at the floor just ahead of your hands.

1. Press your forearms and toes into the floor and lift your knees, holding your body in one straight line.
2. Draw your navel toward your spine and squeeze your glutes so your hips neither sag toward the floor nor pike up toward the ceiling.
3. Hold the position, breathing steadily into your ribs and keeping your midsection from dropping.

• Keep your neck long by gazing just ahead of your hands rather than dropping your head or lifting your chin.
• Press the floor away through your forearms so your shoulders stay broad, not collapsed between the blades.
• Hold one straight line from head to heels; if your hips start to sag or lift, reset the position.
• Breathe evenly throughout rather than holding your breath to brace.
• To reduce the load, lower your knees to the mat and hold the same straight line from head to knees.

Lie on your back with your legs extended along the floor.

1. Inhale — bend both knees and bring them toward your chest.
2. Exhale — wrap your arms around your shins or behind your thighs and gently draw the knees closer to your chest. Hold for the prescribed duration, breathing steadily.
3. To exit, release your legs and extend them back along the floor.

• Keep the back of your head and your shoulders resting on the floor.
• If holding the shins compresses your knees, hold behind the thighs instead.
• Let the breath move into your belly and the back of your ribs.