1. Lie face down on the ground, toes pointed,
ankles touching the ground. Extend your arms
forward like Superman in flight, palms down,
touching the ground.

2. Pull one arm and the opposite leg off the
ground by engaging your glutes, shoulders,
core, and back. They should raise up
2-3 inches.

3. Ensure that your arms are also fully
contracted.

4. Hold this position for 1-2 seconds.

5. Slowly lower your arm and leg back
to the starting position. Repeat, using
the other arm and opposite leg.

6. Perform 10-15 repetitions on each
side for a total of 20-30 repetitions.

1. Begin by sitting or standing with your spine straight and your shoulders relaxed.

2. Slowly tilt your head to the right, bringing your right ear closer to your right shoulder. You should feel a stretch on the left side of your neck.

3. Hold the stretch, breathing deeply and relaxing any tension in your neck and shoulders.

4. Slowly return your head to a neutral position and repeat the stretch on the left 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. 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. Sit on the floor with your legs extended in front of you.

2. Bend your right knee and place your foot on the outside of your left knee, keeping your left leg straight.

3. Twist your torso to the right, placing your left hand on your right knee and your right hand on the floor behind you. Hold the stretch for the designated amount of time before repeating on the other side.

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. Press your shoulders back to open up your chest by squeezing your shoulder blades together and broadening the chest.

2. Bring your arms behind your back and grab your wrists with both hands behind your back.

3. If you can, extend the stretch and grab both forearms or elbows.

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 straight up and widen your feet two shoulder-widths apart (as widely as possible).

2. Bend forward at the hips while keeping your legs as straight as possible.

3. Let your body hang down and try to place your palms on the ground. You’ll feel the stretch in your inner thighs on both legs.

1. Lie on your back on a comfortable surface, such as a yoga mat. Bend your knees and bring them up toward your chest.

2. Grab the outsides of your feet with your hands. Your knees should be wide apart and your feet should be flexed so that the soles of your feet are facing the ceiling.

3. Gently pull your feet down and toward your armpits while pushing your knees down and away from your body. You should feel a stretch in your hips and lower back.

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. Lie on the left side of your body and hold your head up with your hand so that you’re laying on your left side with your head propped up and supported by your left hand. Your right knee can be slightly bent for stability and comfort (whatever feels right).

2. With your free, right hand, grab your right foot while bending the leg behind you so that your right knee is in a straight line with the rest of your body as you stretch and pull your right foot towards your butt.

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