#1 Seated Prayer

To do the Seated Prayer Stretch, sit on your heels with your knees together and toes pointing back. Keep your back straight and sit tall.

Now slowly walk your hands forward, lowering your chest toward the floor while keeping your hips resting on your heels. Bring your palms together in a prayer position in front of or above your head.

Let your forehead rest on the mat and feel the stretch through your shoulders, back, and arms.

Hold this position for 30–60 seconds, breathing deeply throughout.

#2 Seated Twist

To do the Seated Twist, sit tall on the floor with both legs extended straight in front of you. Bend your right knee and place your right foot outside your left thigh.

Now place your right hand behind you for support. Bring your left elbow to the outside of your right knee. Sit tall as you gently twist your torso to the right.

Hold the twist for a few breaths, feeling the stretch through your spine.
Repeat on the other side, holding each side for 20–30 seconds.

#3 Side-Lying Lift

To do the Side-Lying Leg Lift, lie on your side with your legs extended straight and stacked on top of each other. Rest your head on your lower arm and place your top hand in front of your chest for support.

Now lift your top leg slowly upward, keeping it straight and toes pointed forward. Pause briefly at the top, then lower it back down with control.

Keep your core engaged throughout.
Repeat 10–15 times per side.

#4 Side Reach

To do the Side Reach Stretch, stand tall with your feet shoulder-width apart and arms relaxed at your sides. Engage your core and keep your spine long.

Now lift your right arm overhead, and slowly bend your torso to the left, reaching through your fingertips. Keep your hips grounded and avoid leaning forward or backward.

Return to center, then repeat on the other side.
Perform 5 times per side, holding each reach for 5–10 seconds.

#5 Fold Bind

To do the Folded Bind Stretch, stand with your feet hip-width apart. Hinge at your hips and slowly fold forward, keeping your spine long.

Reach your left arm between your legs, wrapping it behind your left thigh. Reach your right arm behind your back and clasp your hands or fingers together.

Gently draw your shoulders back and open your chest as you hold the bind.
Hold for 20–30 seconds, then switch sides if applicable.

#6 Backchain Stretch

To do the Backchain Stretch, stand tall with your feet hip-width apart and knees slightly bent. Hinge forward at the hips, keeping your back flat and chest open.

Reach your arms straight out in front or toward the ground, engaging your glutes and pulling your hips back. You should feel a stretch through your calves, hamstrings, and lower back.

Hold the stretch while keeping your spine long and shoulders relaxed.
Hold for 20–30 seconds, then return to standing slowly.

#7 Side Reach

To do the Side Reach Stretch, stand tall with your feet shoulder-width apart. Relax your shoulders and engage your core.

Now lift your right arm overhead and slowly lean your upper body to the left, keeping your hips stable. Reach through your fingertips to feel a stretch along your right side.

Return to center, then repeat on the other side.
Perform 5 times per side, holding each stretch for 5–10 seconds.

#8 Kneel Arch

To do the Kneel Arch Stretch, start kneeling with your knees hip-width apart and hands resting on your hips. Keep your spine tall.

Now slowly arch your back, pushing your hips forward and lifting your chest upward. Tilt your head back gently to deepen the stretch.

Hold the arch for a few seconds, then return to neutral.
Repeat 5 times, moving smoothly and controlled.

#9 Twist Reach

To do the Twist Reach Stretch, sit tall with your legs extended straight in front of you. Bend your right knee and place your right foot outside your left thigh.

Place your right hand behind you for support. Inhale to lengthen your spine, then exhale and twist your torso to the right, reaching your left arm across and over your right knee.

Hold the twist while keeping your chest open.
Repeat on the other side, holding each side for 20–30 seconds.

#10 Lunge Twist

To do the Lunge Twist Stretch, step your right foot forward into a lunge position, keeping your left leg extended back with the knee lifted or on the mat.

Place your left hand on the floor beside your right foot. Then lift your right arm toward the ceiling, twisting your torso to the right and opening your chest.

Hold the twist, keeping your spine long and hips low.
Hold for 20–30 seconds, then switch sides.

#11 Side Clam

To do the Side Clam, lie on your side with knees bent and legs stacked. Rest your head on your lower arm and place your top hand on the floor for balance.

Keep your feet together, then lift your top knee as high as you can without moving your hips. Slowly lower it back down with control.

Focus on squeezing your glutes throughout.
Repeat 10–15 times per side.

#12 Leg Pull

To do the Leg Pull, sit on the mat with your legs extended forward and your hands placed behind you, fingers pointing toward your feet.

Lift your hips into a reverse plank position, forming a straight line from shoulders to heels. Now lift one leg a few inches, keeping it straight and controlled.

Lower the leg, then switch sides.
Repeat 5–8 times per leg

#13 Balance Lift

To do the Balance Lift, stand tall with your feet hip-width apart. Shift your weight onto your left leg and gently lift your right knee to hip height.

Engage your core and hold your arms out for balance. Keep your spine tall and avoid leaning back.

Hold for 10–15 seconds, then switch legs.
Repeat 3–5 times per side for control and stability.

#14 Forward Ford

To do the Forward Fold, stand tall with your feet hip-width apart. Inhale and raise your arms overhead.

Exhale and hinge at the hips, folding your torso forward. Let your head and arms hang down, keeping your knees soft if needed.

Hold the stretch and breathe deeply for 20–30 seconds.
Repeat 2–3 times to release tension.

#15 Spinal Flow

To do the Spinal Flow, begin on all fours with your hands under shoulders and knees under hips.

Inhale to arch your back and lift your head and tailbone (Cow Pose).
Exhale to round your spine, tucking your chin and pelvis (Cat Pose).

Move smoothly between these two positions.
Repeat for 1 minute, flowing with your breath.