90/90 Breathing
5 breaths
Feel the ribs widen into the floor on every inhale.
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MobilityBeginner15-30 Min
Low-Impact Core Reset
A gentle but effective mobility and core-flow session designed to reset posture, tension, and trunk control in 15 minutes.
Coach
Naomi Hart
Estimated time
15 min
Equipment
Bodyweight, Resistance Bands
Overview
This flow is ideal on recovery days, after travel, or anytime your hips and shoulders feel sticky.
You will move slowly, breathe deeply, and create a stronger brace without high-impact work.
Flow Sequence
Dead Bug
8 reps each side
Only lower as far as you can keep the back gently pressed down.
Banded Lateral Walk
12 steps each direction
Keep the knees soft and pelvis level.
World's Greatest Stretch
4 reps each side
Pause at the rotation and breathe into the upper back.
Pay attention
Modification
If planks or dead bugs aggravate the low back, reduce range and prioritize slower exhales.
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