Seated Twist

1. Sit on the floor crossed-legged. Prop yourself up with a yoga block, folded blanket, or phone book under your bottom if your hips are too tight for you to sit comfortably.
2. Lift through the spine by reaching head toward ceiling as high as possible. Pull waist inward with every exhalation and feel your rib cage expand with every inhalation. Sit still and breathe in this neutral position for 3-5 breaths.
3. When ready, inhale and rotate to the right, placing right hand on floor behind you and left hand on right knee. Exhale and return to neutral. You may also rotate your head in the same direction as this twist, but be gentle.
4. Repeat this sequence 5-7 times in each direction either alternating or not.

Standing Lunge

1. Stand on the floor with feet parallel to each other and spine neutral (straight as you can be while still maintaining the natural curves in your lumbar and neck).
2. Step right foot backward and bend left knee. Your right leg will remain straight and you'll find the floor behind you with the ball of the right foot. Make sure all five toes are in equal contact with the floor behind you, and make sure front knee is just over front foot, not beyond.
3. Raise arms over head and lift abdominal muscles while pulling shoulders and ribcage downward and back. Breathe here for five to seven deep breaths.
4. Although you are holding the position, focus effort on pulling feet towards one another and drawing the thighs back to keep muscles actively engaged.
5. Bring arms down, and step right foot forward to meet left. Step left foot back, raise arms overhead and take five to seven breaths before returning to neutral standing position.

Source: Kate Artibee of Sanctuary Pilates