December 8th - Total Body Loosener

Stand tall with your feet hip-width apart. Exhale as you bend forward at the hips, lowering your head toward the floor while keeping your head, neck, and shoulders relaxed. Hold for 30 seconds - 2 minutes.

Sit on the floor with both legs extended in front of you. Cross your left leg over your right, and place your left foot flat on the floor. Place your right elbow on your left knee and press your left leg to the right as you twist your torso to the left. Hold for 30 sec - 2 min.

Sit on the floor with both legs extended in front of you. Cross your right leg over your left, and place your right foot flat on the floor. Place your left elbow on your right knee and press your right leg to the left as you twist your torso to the right. Hold for 30 sec - 2 min.

Step your right leg back to a staggered stance. Bend your left knee and drop into a lunge. Twist your upper body to the left as you extend your arm toward the ceiling. Hold for 30 sec - 2 min.

Step your left leg back to a staggered stance. Bend your right knee and drop into a lunge. Twist your upper body to the right as you extend your arm toward the ceiling. Hold for 30 sec - 2 min.

Bend your left elbow and reach to touch the top-middle of your back. Gently pull your left elbow down and toward your head with your right hand. Hold for 30 sec - 2 min.

Bend your right elbow and reach to touch the top-middle of your back. Gently pull your right elbow down and toward your head with your left hand. Hold for 30 sec - 2 min.

Sit with your arms behind you and legs bent in front. Cross your left foot over your right quad. Slowly lean forward until you feel the stretch, and hold for 30 sec to 2 min.

Sit with your arms behind you and legs bent in front. Cross your right foot over your left quad. Slowly lean forward until you feel the stretch, and hold for 30 sec to 2 min.

Sit with your knees bent at 90° in front of you. Rotate your legs to the left, keeping your knees at 90°, until they rest on the floor or close to it. Lean forward over your left knee. Hold for 30 sec - 2 min.

Sit with your knees bent at 90° in front of you. Rotate your legs to the right, keeping your knees at 90°, until they rest on the floor or close to it. Lean forward over your right knee. Hold for 30 sec - 2 min.

Start with your knees wider than shoulder-width apart. Shift your hips to sit back toward your heels. Hold for 30 sec - 2 min.

Clasp your hands behind your lower back. Straighten and extend your arms and squeeze your shoulder blades together. Hold for 3 seconds and release, repeating for 5 to 10 reps.

Use your right arm to pull your head gently to the right, activating the stretch in the left side of your neck. Hold for 30 sec - 2 min.

Use your left arm to pull your head gently to the left, activating the stretch in the right side of your neck. Hold for 30 sec - 2 min.

Lie straight on one side. Bend the knee of your top leg to bring your foot up to your glute, using your hand to pull it up fully. Keep your hips stable so you're not rocking back as you pull. Hold for 30 sec - 2 min.