1. Position yourself in a side plank, left shoulder
over left elbow and body in a strong, straight line.

2. Reach the fingertips of your right hand toward
the ceiling.

3. Engage your core and twist your torso to the left,
bringing your right hand down through the space
between your torso and the floor as if you were
trying to reach the wall behind your body.

4. Slowly rotate back to starting position.

5. Complete the desired number of repetitions
before switching sides.

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. 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. 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 flat on your back with your arms extended out to the sides at shoulder height and your palms facing up.

2. Slowly raise your arms up over your head while keeping them in contact with the floor.

3. Once your arms are overhead, slowly lower them back down to your sides, making sure to keep them in contact with the floor the entire time.

4. Repeat this movement for several repetitions, focusing on maintaining proper form and control.

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 with your feet shoulder-width apart and your arms at your sides.

2. Slowly raise both arms straight up above your head, forming a "Y" shape with your body.

1. Stand with your feet hip-width apart and keep your spine straight.

2. Bend your left knee and lift your left foot up towards your buttocks, holding onto your left ankle with your left hand.

3. Keep your knees close together and ensure that your left thigh is aligned with your right thigh.

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

1. Start by sitting on the ground with your legs extended in front of you.

2. Bend one knee and bring the sole of your foot to rest against the inside of the opposite thigh.

3. Inhale and lengthen your spine, then exhale and gently hinge forward from your hips, keeping your back straight and your chest lifted.

4. Hold for the designated amount of time before performing the 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. Begin by lying on your back with your knees bent and feet flat on the ground.

2. Cross your left ankle over your right knee, creating a "figure 4" shape with your legs.

3. Use your hands to gently pull your right knee towards your chest, feeling a stretch in your left hip.

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. 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.