Welcome to week 4 - congratulations!

Here we add a few more challenges to our movement including lots of focus on alignment and feeling if and when the spine shows unwanted movement.

Standing
Floating arms - single then double
Corkscrew arms
Side reach
Pray stretch
Waist twist with pray arms
Rolldowns (transition to 4 points)
4 point kneeling
Table top
Threading the needle - adding arm openings
Prone
Cobra
Rest
Seated
Spine stretch forward
Rollbacks with arm support
Relaxation
Kneefolds into toetaps
Ribcage closure with leg slide
Spine curl - knee fold challenge
Hip rolls with arm openings