• Start in a plank position holding 5-8 lb weights, with legs as wide as your mat.
• Exhale and pull right elbow towards the ceiling, lifting the weight off the ground.  Inhale to slowly lower back down.
• Switch sides (shoulders and hips do not move, back stays flat).
• Back and shoulder stabilization and strength.

• Sit up tall, bend your right knee and draw your right heel in towards you.
• Twist towards your right knee, look over your right shoulder.
• Hold one minute, and then switch sides.
• Spinal twist, hip stretch.

• Start lying on your back with feet on the ground.
• Lift your left leg (knee can be bent or straight).
• Make ten small circles with your leg, keeping hips still.
• Switch directions, and then switch legs.
• Hip stabilization.

• Come into a low lunge with your right foot in front, right knee over your ankle.
• Rest your left knee on the ground behind you.
• Hold one minute each side.
• Hip stretch.

Here’s another version more suitable for sensitive knees:

• Version 1: Stand on your right leg.  Bend your knees and rest your left foot on top of your right foot.  Cross your arms in front, giving yourself a big hug.
• Version 2: From chair pose, cross your left leg over your right and wrap your left foot around the back of your right ankle, squeezing legs together. Slide your left elbow under your right and twist your arms bringing palms together.
• Hold one minute each side (do the modified version if this causes knee pain).
• Stretches shoulders and upper back.  Strengthens legs, improves balance.

So many great Eagle poses – I couldn’t pick just one! Here using the wall for support:

Team M + M: