15 Minute Mat Challenge:

Classic Flow 3
clear: both
Time Image Pose Description Modifications Precautions

Hundred Lie on back. Arms by sides with palms on mat. Bend knees towards chest. Curl up head, Shoulder
neck and shoulders. Hover arms up to height of abdominal wall. Extend legs long to 45 tightness.
degrees. Heels together and toes apart (pilates stance). Vigorously pump arms up and
down. Inhale through mouth for 5 counts and exhale through mouth for 5 counts (one
set). Bring head and feet down to mat. Repeat.
Benefits: Increase blood circulation. Good warmup. Increase ab strength.
Video: https://www.youtube.com/embed/UaqpuUzs1i8

Roll Up Lie flat on back with legs together. Reach arms overhead shoulder width apart. Palms
facing forward. Inhale, reach overhead and curl head and shoulders off the mat. Exhale,
peel spine off the mat, rounding forward and bringing the crown of head towards knees.
Keep arms parallel to mat. Abdominals draw into spine. Inhale, roll back down to start.
Benefits: Strengthen abs. Increase spinal mobility.
Video: https://www.youtube.com/embed/D9a_qJp2rH0

Roll Over Lie on back with legs together. Arms by side. Draw abs towards mat. Inhale, lift legs to Shoulder
90 degrees. Exhale, reach legs up and over (C curve in spine). Separate legs, flex feet, and back
and lower them towards floor. Circle legs around and together. Repeat and reverse pain.
opening and closing of legs.
Benefits: Strengthen abs. Increase spinal mobility.
Video: https://www.youtube.com/embed/Y5YdoRMCCKM
Time Image Pose Description Modifications Precautions

One Leg Lay flat on back with arms by side. One leg straight on mat with foot flexed and other leg
Circles up towards ceiling. Circle top leg across body, down, and around while keeping pelvis
stable for 5 circles. Reverse circle in other direction, circling leg away from the body,
down, and around. Repeat on other leg.
Benefits: Pelvic stabilisation. Mobilisation of hip joint.
Video: https://www.youtube.com/embed/RZqtVL6K8DM

Rolling Sit with knees bent. Feet flat on floor. Hands hold front of knees (one hand on each Neck or
Back knee). Inhale: Bring forehead towards knees. You now look like a ball. Stay a ball as you spine injury.
roll back to the tips of shoulder blades. Return to the start by engaging abdominals as the
brake to the rolling. Balance in start position. Repeat.
Benefits: Stimulates and massages the spine.
Video: https://www.youtube.com/embed/EfVURwxctv8

One Leg Lie on your back. Curl head and shoulders off mat. Bend both knees into chest. Extend
Stretch one leg straight as you place both hands on opposite shin. Outside hand places near ankle.
Inside hand places near knee. Switch legs, extending opposite leg straight and pulling
opposite knee into your hands. Continue switching legs.
Benefits: Strengthen abdominals.
Video: https://www.youtube.com/embed/dJWsTv3IhOo

Double Lie on back. Stretch legs away from you. Keep legs squeezed together and toes pointed. Neck and
Leg Pull legs back into Tabletop Position. Repeat. Lower head and legs to mat. spine
Stretch Alternatives: Teaser. Roll Over. injuries.
Benefits: Strengthen abs.
Video: https://www.youtube.com/embed/N-jZas9tMSU
Time Image Pose Description Modifications Precautions

Single Lie on back with legs extended. Bend right knee and hold onto back of knees with both
Straight hands. Relax shoulders and neck. Bring knee as close to chest as possible and straighten
Leg knee (lower toes towards head to deepen the hamstring stretch). Hold. Release. Repeat.
Stretch Switch sides.
Benefits: Stretches hamstrings. Strengthen core and lower back.
Video: https://www.youtube.com/embed/C-wiOqYcxoI

Criss Lay flat on back with hands fingers interlocked behind head. Bring both knees into chest.
Cross Curl head and shoulders off mat. Extend right leg to 45 degrees. Rotate to bring right
shoulder to left knee. Switch to rotate in opposite direction (left shoulder to the right
knee). Repeat.
Benefits: Abdominal and oblique strength.
Video: https://www.youtube.com/embed/a2L7tfx8XbU

Spine Sit tall. Straighten legs. Flex feet. Reach arms forward parallel to mat. Palms face down.
Stretch Exhale, roll forward through spine. Draw abs in. Keep arms parallel to mat. Inhale, roll
up stacking spine to return to start.
Benefits: Spinal articulation. Strengthens hip extensors
Video: https://www.youtube.com/embed/XZGuNaEV-nM

Rocker Balancing on sit bones. Bend Knees bent. Grasp hands around ankles. Straighten one leg
With then the other into a V (legs are shoulder width apart or wider). Tip pubic bone towards
Open nose to initiate rock back to shoulder blades and rock back to start position.
Legs Benefits: Stimulates and massages the spine.
Video: https://www.youtube.com/embed/ZbtEw_pcPp4
Time Image Pose Description Modifications Precautions

Cork Lie on back. Press arms into mat. Legs together. Lift legs straight to the ceiling. Roll over
Screw bringing legs parallel to floor, with hips and feet level. Inhale, shift both legs to the right.
Roll down through right side of back. Exhale, circle legs around and roll over through left
side of back, returning legs to start. Reverse.
Benefits: Strengthen abs and shoulders. Pelvis stabilisation.
Video: https://www.youtube.com/embed/yssUvNuQowE

Side Kick Lie on right side in a straight line from shoulders to ankles. Prop head on right hand.
Place left palm flat on mat in front of chest. Move both legs in front of hips on a slight
diagonal.
Benefits: Strengthen core, glutes, hips, and back extensors.
Video: https://www.youtube.com/embed/v1w7IqFTNuo

Side Lie on left side. Stretch left arm out so legs, body and head are in alignment. Use upper
Lying arms to support and stop you rolling forwards and backwards. Keep legs straight and feet
Leg Raise turned in, lift right leg up. Keep core engaged. Hold at top. Return to start. Switch legs.
Benefits: Strengthens buttocks. Prevents back pain.
Video: https://www.youtube.com/embed/jgh6sGwtTwk

Piriformis Sit with legs extended. Bend left knee. Place sole of left foot on floor, close to groin and
Stretch against right leg. Exhale and rotate torso to left. Reach right arm outside of left thigh.
Turn palm to face behind you. Twist further so right shoulder is outside of left knee.
Bend right arm and bring hand behind back. Exhale and reach left arm behind you. Hold
onto fingers, hands, or wrists. Exhale and twist further. Gaze toward toes or over left
shoulder. Change sides.
Benefits: Engages core. Stretches spine, shoulders and hips.
Video: https://www.youtube.com/embed/YZIVMU1M9jg