1. Begin standing with your feet together and your arms at your sides.

2. Jump (or walk) your feet out to the sides while simultaneously raising your arms up and out to shoulder height.

3. Quickly bring your feet back together and lower your arms back down to your sides, then repeat the movement for the desired number of reps.

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. 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. 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. 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. Lay on the floor on your back with your arms outstretched into a ‘Y’ shape above your head. Arms should be resting comfortably on the floor. Feet flat on the floor with legs shoulder-width apart.

2. Lift your right leg and cross it over your left knee so that your right leg is resting, open, on your left leg.

3. Without moving your torso, bend your left leg down towards the ground until the whole left side of your left leg is resting on the ground.

4. Open your right hip by pulling your right leg towards the ground.

5. 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. 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. Start by sitting on the ground with your legs extended in front of you.

2. Bend one knee and bring the sole of your foot to rest against the inside of the opposite thigh.

3. Inhale and lengthen your spine, then exhale and gently hinge forward from your hips, keeping your back straight and your chest lifted.

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

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.