1. Stand with your right foot forward so that your right heel is about 6 inches in front of the toes on your left foot and 6-12 inches to the right of your left foot.

2. Lift your right foot so that it is on the heel.

3. Hinge at the hips so your body folds forward towards the ground (keep the back and spine straight in one line).

4. Keeping both arms straight, stretch both arms directly down towards the ground, and make a semi-circle with your arms toward your body, as if you were scooping something off your the floor.

5. Perform steps 3 and 4 with one fluid motion after a few repetitions.

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. 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. Stand, with your feet hip-width apart and arms down by your sides, or sit in a chair with your back straight.

2. Put your right hand on the back of your head with your fingertips reaching the base of your skull. Fingertips should be facing down your spine.

3. Bring your chin to your chest and turn the back of your head towards your right armpit.

1. Start by standing up straight with your feet hip-width apart. Bring your right arm across your chest, bending it at the elbow, and place your left hand on your right elbow.

2. Gently pull your right arm towards your left shoulder while keeping your shoulder blades down and relaxed. Hold the stretch, feeling a gentle stretch in your right shoulder.

3. Release the stretch and repeat on the other side, bringing your left arm across your chest and holding for the same amount of time.

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. Find a doorway and stand in the center of it facing forward.

2. Place your forearms on each side of the door frame, with your elbows bent at a 90-degree angle.

3. Slowly lean forward until you feel a stretch in your chest and shoulders.

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 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 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. 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 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. 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.