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. Stand an arm's length away from the wall and place your right hand on the wall, arm straight with your fingertips facing towards the ground.

2. Standing straight up, bend your neck to the left trying to touch your left shoulder with your left ear.

3. Repeat on the other side.

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 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. 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. 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. 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 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. 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. Begin by kneeling on a mat with your knees hip-width apart and your toes pointing behind you. Keep your spine straight and engage your core.

2. Take your right foot and bring it forward so that your knee is directly above your ankle. Your left leg should remain bent behind you with your left toes resting on the mat. Keep your right knee and ankle aligned.

3. Slowly lean forward, pushing your hips toward the mat, until you feel a stretch in the front of your left thigh.

4. Hold for the designated amount of time before switching sides.

1. Stand facing a wall and place your hands on the wall at shoulder height.

2. Step back with one leg, keeping both feet facing forward and both heels on the ground.

3. Lean forward into the wall, keeping your back leg straight and your front knee slightly bent.

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

1. Stand directly in front of a wall, about 6 inches to 1 foot away from it.

2. Put your hands on the wall and slightly bend your knees.

3. Place the left foot a tiny bit back from your right foot, and flex your left foot so that it’s on the left toes.

4. Bend your right knee so that it inches closer to the wall so you feel a stretch in the bottom of your right calf, where the Achilles tendon is. Bend as far forward as possible while keeping the right heel on the ground.

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