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Beginner For suppleness | Spiral
This "aligns the spine and loosens the muscles between the shoulder blades, increasing range of motion in your back," explains Gyrotonic instructor Jennifer McCasland Daly. Start in an upright position on a chair. "Exhale and twist your entire spine from your tailbone to your head and look over your right shoulder," she instructs. "Then, on an inhale, come back to face front." Compete four spirals on each side.

"Strengthening your oblique muscles, this exercise also simultaneously opens your rib cage and stretches your hips," says McCasland Daly. While sitting on a chair, "exhale and extend your left leg to the left side, keeping it slightly bent and internally rotated," she directs. "Then arch your body over towards the extended leg." On an inhale, pass through an upright position and bring your leg back to center. Complete four arches on each side.

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