Start on your hands and knees, then sit back on your heels with your arms stretched forward. This stretch helps release tension in your back and hips.
Sit with your legs extended in front of you and hinge at your hips to reach for your toes. This stretch targets the hamstrings and lower back.
Lie on your back and bring your knees toward your chest. Hold the outside edges of your feet with your hands, and gently rock from side to side. This pose stretches the hips and lower back.
Lie on your back with your arms extended to the sides. Bring one knee toward your chest and guide it across your body to the opposite side, keeping the opposite shoulder on the bed. This twist releases tension in the spine.
Start on your hands and knees, inhale as you arch your back (cow pose), and exhale as you round your back (cat pose). This dynamic stretch warms up the spine.
Scoot your hips close to the wall and extend your legs up. This pose promotes relaxation, improves circulation, and relieves tension in the legs.
Lie on your back with your knees bent and feet hip-width apart. Lift your hips toward the ceiling, engaging your glutes and thighs. This pose strengthens the back and stretches the chest.
Lie on your back with your legs extended and arms by your sides, palms facing up. Close your eyes and focus on your breath. Savasana helps relax the body and mind.