Strengthening the Posterior Chain

1. 1. Start on all fours. Slowly walk your hands forward while keeping your hips stacked directly over your knees.
2. 2. Melt your chest and forehead down toward the mat, feeling a gentle stretch in your shoulders and upper back.
3. 3. Breathe deeply into your upper chest, expanding the ribcage with every inhale.

1. 1. Lie on your stomach with your legs extended straight back, tops of the feet pressing into the mat.
2. 2. Prop yourself up on your forearms, ensuring your elbows are directly beneath your shoulders.
3. 3. Press firmly into your forearms and gently draw your chest forward, engaging the erector spinae.

1. 1. Lie flat on your stomach with your arms resting alongside your body, palms facing down.
2. 2. Inhale and simultaneously lift your head, chest, arms, and legs off the mat.
3. 3. Actively squeeze your glutes and draw your shoulder blades together to engage the rhomboids and latissimus dorsi.

1. 1. Place your hands flat on the mat directly under your shoulders, keeping your elbows hugged tightly to your ribs.
2. 2. Press the tops of your feet into the mat and use your back strength (not just your arms) to peel your chest off the floor.
3. 3. Hold for 3-5 breaths, maintaining active engagement in your spinal extensors.

Full pose guide →

1. 1. Lie on your back with knees bent and feet flat on the floor, hip-width apart and close to your sit bones.
2. 2. Press firmly into your heels and lift your hips toward the ceiling, engaging your gluteus maximus and hamstrings.
3. 3. Roll your shoulders under your body and interlace your fingers if accessible, pressing your forearms down.

Full pose guide →