1. Lie on your right side with your forearm holding your upper body off the ground, and your knees bent with feet on top of each other.

2. In one motion, use your forearm to lift your body off the ground and open your knees apart as widely as possible while squeezing the glute muscles in your right leg as tightly as as you can.

3. Slowly allow the knee to come down so that they’re together again on the floor, and repeat the movement

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. 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. 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. 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. 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. Begin by sitting on the floor with your legs bent and feet flat on the ground, shoulder-width apart. Place your hands behind you, with your fingers pointing away from your body.

2. Press your hands and feet into the ground, lifting your hips off the floor. Your body should form a straight line from your shoulders to your knees.

3. Slowly lift your head up and tilt it back, looking towards the ceiling. Hold this position for a few breaths.

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. 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.

1. Stand on the ball of your feet at the edge of a stair or step. If you don’t have a stair or step, you can place a few towels on top of each other to simulate one.

2. While keeping your legs straight, allow gravity to pull your heels down towards the floor.