This gentle warmup exercise helps loosen up your spine and neck. Begin on your hands and knees with your wrists shoulder-width apart and your knees hip-width apart. Inhale as you arch your back and look up (cow pose).
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Neck Rolls
Gently roll your head in a circular motion, five times forward and then five times backward. Be sure to keep your shoulders relaxed throughout the movement.
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Paschimottanasana
This seated forward bend stretches your hamstrings, glutes, and spine. Sit on the floor with your legs extended straight out in front of you. Fold forward from your hips, reaching for your toes or shins.
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Anjaneyasana
This lunge stretch opens up your hips, quads, and glutes. Step one leg back with both knees bent at 90-degree angles. Sink your hips back and keep your torso upright. Reach your arms overhead and hold for 30 seconds to 1 minute per side.
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Adho Mukha Svanasana
This classic yoga pose stretches your entire body, from your heels to your hamstrings, spine, shoulders, and wrists. Start on your hands and knees, then push your hips back and up into an inverted V shape.
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Ardha Hanumanasana with twist
This variation of the lunge stretch adds a twist to target your obliques and core. Step one leg back with both knees bent at 90-degree angles. Sink your hips back and keep your toes upright.
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Garudasana
This balancing pose stretches your hips, shoulders, and ankles. Wrap one leg around the other calf, balancing on one foot. Hook your arms at the elbows behind your back. Hold for 30 seconds to 1 minute per side.
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Balasana
This resting pose helps to relax your entire body. Sit back on your heels with your toes together and knees hip-width apart. Fold forward and lay your torso between your thighs Rest your forehead on the floor and stretch your arms out in front of you