1. Child’s Pose: A relaxing yoga pose that stretches the back and hips. Kneel with knees hip-width apart, then lower torso over thighs, reaching arms forward. Hold for 30 to 60 seconds.
2. Cat-Cow: Move through two poses to stretch the spine and glutes. Inhale, arching the back for Cow; exhale, rounding the spine for Cat. Perform for 30 to 60 seconds.
3. Puppy Pose: A variation of Child’s Pose focusing on stretching the armpits, chest, and core. From tabletop position, walk arms forward and lower chin to the floor while keeping hips lifted. Hold for 30 to 60 seconds.
4. Lunging Hip-Flexor Stretch: Kneel with one foot forward, thigh parallel to the floor. Lean forward to stretch the hip, squeezing the glutes for deeper stretch. Hold for 30 to 60 seconds per side.
5. Downward Facing Dog: An invigorating stretch targeting hamstrings, calves, and back. Start on hands and knees, then lift hips toward ceiling, pressing heels toward the floor. Hold for 30 to 60 seconds.
6. Forward Fold: Relaxing stretch for back and hamstrings. Stand with feet hip-width apart, fold forward at hips, letting arms hang down. Hold for 30 to 60 seconds.
7. Seated Spinal Twist: Sit with legs crossed, twist torso to one side while keeping spine long. Hold for 30 to 60 seconds per side.
8. Pigeon Pose: Deep hip opener. From Downward Facing Dog, bring one leg forward, placing the shin parallel to the top of the mat. Keep hips square and stretch hip of the extended leg. Hold for 30 to 60 seconds per side.