1. ALT. KNEELING MOUNTAIN CLIMBER > PULL FORWARD/PULL BACK (3 REPS/SIDE)
Start on all fours, inhale, and slightly round your spine to bring your right leg up into a Kneeling Mountain Climber. Exhale and push the leg into the arm. On your next inhale; start to slowly shift your hips back, aiming to sit on your heels (you don't have to sit on your heels). Once you've hit your end range, start to pull yourself forward again all the way to your starting position, and then pull forward even more, so that your shoulders are now over your wrists. Once you've got to as far as you can, start to return back to a Kneeling Mountain Climber, replace the leg, and then inhale-bring up the opposite leg and repeat.
2. PIGEON POSE (60 SECONDS/SIDE)
Start in a Loaded or Down-Dog position (whatever's easiest for you), and bring one knee forward (if you cant square off your foot, don't worry). Straighten the opposite leg behind you, and lengthen your spine, slowly bending over so that your chest can rest on your knee, with your arms out in front of you. Stay here for two deep breaths, and then switch legs.
3. FLOOR SCORPION (6 SLOW REPS)
Lay on your front with your arms out to either side, kick one foot up towards the ceiling and take it over the opposite leg until the toe taps the floor, right next to the hamstring of the other leg. Reach in opposite direction through each arm, stretching your lower torso and opening your hips, whilst actively pushing the bent knee outwards. Breathe deeply, and then replace the leg and repeat on the opposite side.
5. VISUALISATION COOL DOWN (5 MINUTES)
Sit or lie down somewhere quiet, get comfortable and relax. Close your eyes and start to visualize the person you desire to become, and how successful you wish to be. Concentrate on your goals and desires. See yourself in this new environment, capable and confident.