1. Begin by standing tall with your feet hip-width apart.

2. Raise your right knee up towards your chest,
while simultaneously lifting your left arm up
towards the ceiling.

3. Lower your right leg and repeat the movement with
your left leg, while raising your right arm up towards
the ceiling.

4. Continue alternating legs and arms, moving at
a quick pace.

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. 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. Begin on your hands and knees on a mat, with your hands positioned under your shoulders and your knees under your hips.

2. Arch your spine down towards the floor, lifting your head and tailbone towards the ceiling. This is the "cow" position.

3. Round your spine, dropping your head and tailbone towards the floor. This is the "cat" position.

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 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. 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. 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. 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. Sit on the floor with your legs extended straight in front of you and your toes pointing upwards.

2. Slowly hinge forward at the hips, keeping your back straight, and reach for your toes. If you can't reach your toes, you can place your hands on your shins or ankles instead.

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.