1. Start in a high plank position with your hands on
the ground, your body in a straight line from head
to heels, and your feet shoulder-width apart.

2. While maintaining a stable core and avoiding any
twisting or swaying, lift one hand off the ground
and tap the opposite shoulder. Return the hand
to the ground and repeat with the other hand.

3. Continue alternating shoulder taps for a
predetermined amount of time or repetitions.

1. Begin by sitting or standing with your spine straight and your shoulders relaxed.

2. Slowly tilt your head to the right, bringing your right ear closer to your right shoulder. You should feel a stretch on the left side of your neck.

3. Hold the stretch, breathing deeply and relaxing any tension in your neck and shoulders.

4. Slowly return your head to a neutral position and repeat the stretch on the left side.

1. Begin in a comfortable seated or standing position with your spine straight and your shoulders relaxed.

2. Slowly pull your head backwards, bringing your chin towards your chest, and hold for a few seconds.

3. Then, slowly push your head forwards, moving your chin away from your body. Hold for a few seconds.

4. Repeat the forward and backward tilts moving slowly and smoothly.

1. Start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips.

2. Lower your hips back towards your heels as you stretch your arms out in front of you, palms facing down.

3. Rest your forehead on the floor and keep your arms active by reaching forward through your fingertips.

4. Take a few deep breaths, inhaling and filling your lungs with air and exhaling to release any tension or stress.

5. To release the pose, slowly walk your hands back towards your body, lifting your head and sitting up.

1. Start by lying face down on a mat with your legs extended behind you and your elbows bent, placing your forearms on the ground parallel to each other.

2. Press your forearms into the ground and lift your chest, shoulders, and head up while keeping your hips and legs grounded. This is the Sphinx position.

3. For Cobra position, straighten your arms fully and lift your chest, shoulders, and head higher off the mat. Your arms should be perpendicular to the ground.

4. Hold for the designated amount of time before lowering back down to the mat.

1. Stand facing a corner with your feet shoulder-width apart and your arms raised to shoulder height on either side of the corner, with your elbows bent at a 90-degree angle.

2. Lean forward into the corner, keeping your arms and elbows in place, until you feel a stretch in your chest muscles. You can also step forward with one foot to deepen the stretch.

3. Hold the stretch, breathing deeply and focusing on relaxing your chest muscles.

4. Slowly release the stretch and come back to standing.

1. Choose an object you can hold in front of you that is high enough for you to grab with your hands, and sturdy enough that it won’t fall when you fold your body over (think: table or chair). Ideally, it should be somewhere in between belly and chest-height.

2. Stand in front of the object and grab it with your hands.

3. Take a few steps back to give yourself space, and shift your body weight forward, bending at the waist to create a stretch in the chest and shoulder muscles.

4. Elongate the arms and spine as much as possible while trying to open the chest and shoulder muscles by pushing your torso towards the ground.

1. Start on your hands and knees with your wrists directly under your shoulders and your knees under your hips. Spread your fingers wide and press them firmly into the ground.

2. Lift your knees off the floor while keeping them slightly bent. Gently straighten your arms and legs, forming an inverted V-shape with your body.

3. Lengthen your spine, keeping your neck relaxed and your gaze toward your navel.

1. Start by getting into a tabletop position on your hands and knees.

2. Bring your right knee forward and place it behind your wrist while shifting the leg so that your right ankle is in front of your left hip or left elbow.

3. Straighten your left leg behind you, making sure your left knee is straight and your toes are pointed out behind you.

4. Keeping your hips square, lower your torso towards the ground until you feel the maximum possible stretch that feels comfortable for you.

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

1. Lie on your back, with your knees bent on the floor and your arms to the side.

2. Pull your right leg towards your chest and twist your body to the left, trying to touch your right knee to the floor on the left side of your body.

3. Use your left arm to pull your leg and deepen the stretch to the extent it feels good and comfortable.

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

1. Stand at the top of your mat with your feet about hip-width apart. Take a big step back with your left foot, keeping your toes pointing forward.

2. Bend your right knee, keeping it stacked over your ankle. Open your hips towards the side of the mat and extend your arms out to the sides at shoulder height, with your palms facing down.

3. Hold for the designated amount of time before performing the stretch on the other side.

1. Start by standing with your feet slightly wider than hip-width apart, with your toes pointing slightly outwards.

2. Lower yourself down into a squat position, keeping your back straight and your chest lifted. As you squat, use your elbows to push your knees outwards, stretching your inner thighs.

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.