1. Start in a lunge position with your left foot forward, your right leg extended behind you.

2. Twist your torso to the right and place your left elbow on the inside of your right knee. Hold this position for a few seconds, feeling the stretch in your hips and spine.

3. Return to the starting position and repeat on the opposite side.

1. Sit on the floor with your legs extended in front of you.

2. Bend your right knee and place your foot on the outside of your left knee, keeping your left leg straight.

3. Twist your torso to the right, placing your left hand on your right knee and your right hand on the floor behind you. Hold the stretch for the designated amount of time before repeating on the other side.

1. Start by lying on your side with your knees bent and your arms extended straight in front of you.

2. Keeping your knees together, slowly rotate your upper body to the opposite side, reaching your top arm across your body until it is fully extended and resting on the floor on the opposite side.

3. Hold this position feeling a stretch in your chest and upper back.

4. Slowly return to the starting position, then repeat the stretch on the other side.

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. Lie on your stomach with your arms at your sides, palms facing up, and your forehead resting on the mat.

2. As you inhale, engage your back muscles and lift your head, chest, arms, and legs off the mat.

3. Keep your gaze down towards the mat and ensure that your neck is in a neutral position. Your shoulder blades should be pulled towards each other and down towards your hips.

4. Hold the pose for a few breaths, then release and return to the starting position.

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. Stand with you right side next to a chest-high support structure- anything sturdy enough for you to lean a part of your weight on like a chair, or countertop. If there is no such structure available, you can also perform this stretch using a wall.

2. Place your left leg about 2 feet behind your right leg, and to the left of your right leg so that you have stable support on the ground.

3. Place your right elbow on the top of the support structure, and lower your body until you feel a stretch in your right tricep and the side of your back.

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. Lie on your stomach with your legs straight and arms extended out to the sides, forming a ’T’, with your palms face down.

2. Keeping your left leg straight, lift your right leg off the floor, bend your knee, and cross your right foot behind your left leg and up towards your left hand. You’re aiming for a diagonal movement of the right foot towards the upper right part of your body.

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

1. Stand straight up and widen your feet two shoulder-widths apart (as widely as possible).

2. Bend forward at the hips while keeping your legs as straight as possible.

3. Let your body hang down and try to place your palms on the ground. You’ll feel the stretch in your inner thighs on both legs.

1. Start by lying face down on a mat or comfortable surface. You can use a towel or blanket under your hips for added comfort.

2. Bend one knee and bring your heel towards your glutes. Reach back with the same-side arm and grab onto the ankle or foot.

3. Slowly and gently pull your heel towards your glutes until you feel a stretch in the front of your thigh. Make sure to keep your hips and pelvis firmly on the ground.

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.