Start on your hands and knees in a tabletop position. Reach your right arm underneath your body to the left, palm facing up, while lowering your right shoulder and cheek to the mat.
Sitting or standing, reach your right arm overhead, bend the elbow, and let your hand fall between your shoulder blades. Take your left hand behind your back and try to clasp your right hand.
Extend your arms straight in front of your body. Cross your right arm over your left and bend your elbows. Twist your forearms so your palms meet. Lift your elbows while keeping your shoulders down.
Hold a yoga strap, towel, or belt with both hands, wider than shoulder-width apart. Keeping your arms straight, lift them over your head and behind you as far as comfortable. This helps stretch the shoulders and improve mobility.
Begin in a tabletop position. Inhale as you drop your belly towards the mat, lifting your chin and chest, coming into Cow pose. Exhale as you draw your belly to your spine, rounding your back toward the ceiling into Cat pose.
From tabletop, lower your buttocks towards your heels and stretch your arms forward on the mat. Walk your hands to the right for a left side stretch, then to the left for a right side stretch, holding each side for several breaths.
Start in tabletop, then lift your hips up and back, forming an inverted V shape with your body. Press firmly through your hands while drawing your shoulders away from your ears. This pose stretches the shoulders, back, and hamstrings.
Sit in a comfortable position. Place your right hand on the left side of your head and gently pull your head towards your right shoulder, keeping your left shoulder down. Hold for several breaths, then switch sides.