Kneel on the mat, sit back on your heels, and extend your arms forward with palms resting on the floor. Lower your chest toward the mat and rest your forehead on the ground. Hold and breathe deeply to release tension in the back and shoulders.
Start on your hands and knees, lift your hips toward the ceiling, and straighten your legs. Press your heels toward the floor and extend your arms, creating an inverted V shape. This stretch targets the entire back and hamstrings.
Begin on your hands and knees. Inhale as you arch your back, dropping your belly and lifting your head (Cow Pose). Exhale as you round your spine, tucking your chin to your chest (Cat Pose). Repeat the sequence to warm up and release tension in the spine.
Sit with your legs extended in front of you. Inhale, lengthen your spine, and exhale as you hinge at your hips, reaching toward your toes. This stretch targets the hamstrings and lower back.
Stand with feet hip-width apart, hinge at your hips, and fold forward. Let your upper body hang, allowing gravity to release tension in your neck, shoulders, and spine.
Start on your hands and knees, then walk your hands forward while lowering your chest toward the mat. Keep your hips above your knees, and let your forehead rest on the floor. This stretch targets the shoulders, chest, and upper back.
Begin on your hands and knees. Reach your right arm under your left arm, lowering your right shoulder and cheek to the mat. Hold and breathe to release tension in the upper back and shoulders. Repeat on the other side.
Sit with your side against a wall, then swing your legs up the wall while lying on your back. This gentle inversion helps release tension in the legs and lower back.