1. Start on your hands and knees with your wrists
directly under your shoulders and your knees under
your hips. Engage your core by drawing your navel in
towards your spine.

2. Slowly extend your right arm forward and your left leg
back, maintaining a stable and level pelvis throughout
the movement. Hold for a few seconds.

3. Return your arm and leg to the starting position
and then repeat the movement on the other side,
extending your left arm forward and your right leg
back. Hold for a few seconds.

4. Perform the designated number of repetitions
before switching sides.

1. Press your palms into the mat as if to push the ground away from you and sink your sit bones all the way down and back to rest your heels.

2. Rest your forehead on the mat, close your eyes, and breathe deep. Remain here for 30-60 seconds.

1. Slowly uncross your legs and rock forward onto your hands and knees.

2. Inhale and arch your back downward, pushing your tailbone up and outward. Tilt your head back slightly, keeping your shoulders engaged and opening the chest. (Cow)

3. On your exhale, tuck your chin and tailbone inward, pull your shoulder blades apart, and round your spine like a cat that’s stretching or startled. (Cat)

4. Repeat this movement for 30-60 seconds.

1. Lie on your back with your legs extended and your arms overhead.

2. Take a deep breath in and as you exhale, stretch your arms and legs as far apart as you can.

3. Release the stretch and relax your arms and legs back to the starting position.

1. Start by sitting or standing with your spine straight and your head facing forward.

2. Gently lower your chin towards your chest, feeling a stretch in the back of your neck.

3. Slowly lift your head back up to the starting position.

1. Start by sitting or standing up straight with your shoulders relaxed.

2. Slowly turn your head to one side, trying to bring your ear as close to your shoulder as possible without lifting your shoulder.

3. Hold the stretch feeling a gentle pull on the side of your neck.

4. Slowly return your head to the starting position and then repeat on the other side.

1. Stand with your feet hip-width apart and your arms at your sides.

2. Reach your right arm up and over your head, bending your torso to the left side. Keep your hips facing forward and your feet grounded.

3. Hold the stretch, feeling a stretch along the right side of your torso.

4. Release the stretch and repeat on the other side, reaching your left arm up and over your head while bending your torso to the right.

1. Start on all fours with your hands and knees on the floor, then slowly spread your knees as wide as possible.

2. Gradually slide your hips back towards your heels and lower your body down onto your forearms. Keep your spine straight and your head up.

3. Try to relax your groin muscles and allow your knees to move away from each other as much as you comfortably can.

1. Sit on the floor with your legs bent and the soles of your feet touching each other.

2. Hold onto your ankles with your hands and gently press your knees down towards the floor.

3. Keep your back straight and avoid hunching over.

1. Start in a high plank position with your hands shoulder-width apart and your feet together.

2. Step your right foot forward between your hands, keeping your right knee directly above your ankle.

3. Lower your left knee to the ground and slide it back until you feel a stretch in your left hip flexor.

4. Hold for the designated amount of time before performing the stretch with the other leg.

1. Start in a standing position with your feet shoulder-width apart.

2. Take a wide step to the right with your right foot, turning your right toes out slightly.

3. Keeping your left foot planted, lower your body down into a squat, pushing your hips back and keeping your chest lifted.

4. Hold for the designated amount of time before performing the same stretch with the other leg.

1. Stand straight up with your feet very widely apart (double shoulder-width).

2. Shift your weight to your right leg, bend your right knee, and push your hips back as if you’re going to sit down. This results in a slight squat towards your right leg.

3. Twist your left foot so that only your heel is on the ground and your toes are pointing straight up towards the ceiling.

4. Turn your body so that you’re facing your left leg.

5. Drop as low as possible towards your right foot while keeping your left leg straight with toes pointed to the ceiling. Find your balance in this position and place your hands on the floor as needed to stabilize.

1. Lie on your back on a mat or a comfortable surface with your legs extended.

2. Bend your right knee and gently pull it towards your chest with both hands clasped behind your knee. Keep your left leg extended on the mat.

3. After the designated amount of time, perform the same stretch with the other leg.