Focus on squaring your hips to the front of the mat and lifting tall through your spine. Lower your chest toward the mat, ...

To try a quadruped spinal rotation, all you’ll need is a yoga or exercise mat for support or place a rolled-up towel or cushion under your knees ... Don’t force your range of motion If you feel a ...

For example, one instructor, published in the Pilates Instructor Academy, claims the Pilates roll-up doesn’t stretch the ... a small pillow or towel underneath the back that you can press ...

For extra support you can place a rolled-up towel under your neck ... “it’s one of the best for stretching the hip flexor muscles and the lower back.” She explains, “the stretching ...

Child's pose Child's pose stretches the back, hip, and arm muscles as well ... Quick tip: if your knees or hip joint feels tight, place a rolled-up towel or pillow between the bottom of your ...