Good for spine: Lying face up; hip hitches, breath, core connection, neck and full body stretch. 

Good for core connection: Lying face up knees bent; pelvic tilts, pelvic circles, full spine stretch with legs to one side, shoulder bridge

Good for upper back and middle back strength: Lying face down; extending through the back, legs, hamstrings, buttocks and quads, triceps and swan dive

Good for hips: Lying on side; deep stabilisers of hips, outer thighs, inner thighs, breath to lumbar spine

Good for warming up, preparing for sessions: Standing; placement, mobilisation of neck, spine, sides, hamstring stretches

Good for neutral awareness: Leaning into wall; spine and neck placement and ease, posterior chain stretch, stabilisers of shoulders, abdominals, hamstring stretch,

Sitting throughout . Breath. Stretches for the neck, turns, tilts and releasing into the hand increasing mobility, roll downs sitting working the lats and mobilising the spine.  A wonderful way to balance your neck and spine.

(Chair, golf ball and table top, or similar) Massaging the feet over a golf ball, calf stretches, noticing imbalances through individual foot rises and individual foot curls, strengthening and mobilising the feet. (Look at session 75 to easily and passively align the big toes with an everyday office elastic band).  

(Bath towel and cushion) Finding the deep abdominals, using the resistance of the cushion and then teasing the core.  Adding the movers, the side oblique fibres and the six pack, and then consciously engaging them all to roll up with ease and fluidity, and against gravity, with no tension in the neck or shoulders.

Shoulders, neck, spine, sides, hamstrings, balance

Building layer upon layer from the inside out, into full plank with circles

Breath, length, resistance. Placing and strengthening the neck, spine and sides