#1 Downward-Facing Dog

To do the Downward-Facing Dog Pose, start on your hands and knees with your wrists under your shoulders and knees under your hips.
Spread your fingers wide and press firmly into the ground.
Tuck your toes under and lift your hips up and back, straightening your legs as much as you can.
Keep your head between your arms and your spine long. Try to press your heels gently toward the floor.

Hold for 20–30 seconds, then slowly lower back down to your knees.

#2 Single-Leg Forward Fold

To do the Single-Leg Forward Fold, sit on the floor with your right leg stretched straight in front of you and your left foot placed against your inner thigh.
Sit up tall, then slowly hinge forward at your hips and reach your hands toward your right foot. Keep your spine long and your chest lifted.
Hold the position, feeling the stretch along your hamstring and lower back.

Now return to the starting position and repeat on the other side.
Hold for 20–30 seconds per side.

#3 Sumo Squat Stretch

To do the Sumo Squat Stretch, stand with your feet wider than shoulder-width apart and your toes pointing slightly outward.
Now bend your knees and lower your hips down into a deep squat, keeping your chest lifted.
Place your elbows inside your knees and press your palms together in a prayer position to gently push your knees outward.
Hold the stretch for 20–30 seconds while breathing deeply.
Slowly come back up to standing and repeat 2–3 times.

#4 Reverse Plank

To do the Reverse Plank, sit on the floor with your legs extended straight in front of you and your hands placed slightly behind your hips, fingers pointing forward.
Press through your palms and heels, and lift your hips up toward the ceiling.
Keep your body in a straight line from head to

#5 Puppy Pose

To do the Puppy Pose, start on your hands and knees in a tabletop position, with your hips stacked above your knees.
Now slowly walk your hands forward and lower your chest toward the floor, keeping your hips lifted.
Rest your forehead or chin on the mat and stretch your arms out in front of you.
Hold this position for 20–30 seconds, breathing deeply.

#6 Revolved Half-Moon

To do the Revolved Half-Moon Pose, stand tall and step your right foot forward into a lunge position.
Place your left hand on the floor or a block beside your right foot.
Lift your left leg parallel to the floor, extending it straight behind you, and rotate your torso to the right.
Reach your right arm toward the ceiling, stacking your shoulders.
Hold this balance, keeping your core engaged and spine long.

Repeat on the other side, holding for 20–30 seconds per side.

#7 Extended Lunge with Backbend

To do the Extended Lunge with Backbend, step your right foot forward into a lunge position, keeping your left leg extended back and knee lifted or on the mat.
Place your hands on your hips and engage your core.
Slowly arch your back, lifting your chest and reaching your arms overhead or slightly back.
Hold the backbend while keeping your hips square and spine long.

Repeat on the other side, holding for 20–30 seconds per side.

#8 Forearm Stand

To do the Forearm Stand, start on your hands and forearms on the floor, elbows shoulder-width apart, and palms flat.
Engage your core and lift your hips, coming into a dolphin pose with your legs straight.
Walk your feet closer to your elbows, then slowly lift one leg at a time toward the ceiling, finding balance on your forearms.
Keep your shoulders engaged and core tight to maintain stability.

Hold for 10–20 seconds, then gently come down.
Repeat 2–3 times as you build strength and balance.

#9 Thread The Needle

To do the Thread The Needle Stretch, start on all fours in a tabletop position, with your hands under shoulders and knees under hips.
Take your right arm and thread it under your left arm, lowering your right shoulder and ear to the mat.
Keep your hips lifted slightly and feel the stretch through your shoulders and upper back.
Hold the position for 20–30 seconds while breathing deeply.

Repeat on the other side.

#10 Split with Backbend

To do the Split with Backbend, start in a low lunge position with your right foot forward and left leg extended back.
Engage your core and slowly slide your front foot forward and back knee backward until you feel a comfortable split stretch.
Once stable, gently arch your back, lifting your chest and reaching your arms overhead or back.
Hold the pose while maintaining balance and deep breaths.

Repeat on the other side, holding for 20–30 seconds per side.

#11 Triangle Pose

To do the Triangle Pose, stand with your feet wide apart, about 3–4 feet, and arms extended out to the sides at shoulder height.
Turn your right foot out 90 degrees and your left foot slightly in.
Hinge at your right hip and reach your right hand toward your right shin or the floor, while extending your left arm toward the ceiling.
Keep your chest open and gaze toward your top hand.

Hold for 20–30 seconds, then switch sides and repeat.

#12 Crab Walk

To do the Crab Walk Exercise, sit on the floor with your knees bent and your feet flat.
Place your hands on the floor behind you with your fingers pointing forward.
Press into your palms and feet to lift your hips a few inches off the floor.
Now walk forward by moving your right hand and left foot, then your left hand and right foot.
Keep your hips lifted and your core tight as you move.

Walk forward 5–10 steps, then backward 5–10 steps.

#13 Inverted V Walk

To do the Inverted V Walk, start in a push-up position with your hands under your shoulders and your legs straight.
Now walk your feet forward toward your hands, lifting your hips up to form an upside-down “V” shape.
Keep your arms and legs straight, and press your heels gently toward the floor.
Walk your feet.

#14 Half-Kneeling Wall

To do the Half-Kneeling Wall Stretch, start by kneeling on your right knee with your left foot in front, forming a 90-degree angle.
Place your front foot close to a wall so your toes touch or press lightly against it.
Keep your chest tall and slowly shift your hips forward until you feel a stretch in your front hip and back thigh.
Hold the stretch for 20–30 seconds, then switch sides.

#15 Lateral Lunge Stretch

To do the Lateral Lunge Stretch, stand with your feet wider than shoulder-width apart.
Keep your chest tall and toes pointing forward.
Now bend your right knee and shift your weight to the right side, lowering into a side lunge while keeping your left leg straight.
Push back to the center, then repeat the movement to the left side.
Repeat this stretch 5 times per side.

#16 Side Plank with Rotation

To do the Side Plank with Rotation, start by lying on your side and stack your legs on top of each other.
Place your elbow directly under your shoulder and lift your hips off the ground, forming a straight line from head to feet.
Now extend your top arm straight up toward the ceiling.
Slowly rotate your torso and bring that arm down, reaching under

#17 Supine hip opener

To do the Supine Hip Opener, lie on your back with your knees bent and feet flat on the floor.
Cross your right ankle over your left thigh, making a figure-four shape.
Now, gently pull your left knee toward your chest by holding the back of your left thigh.
Keep your shoulders relaxed and your lower back pressed to the mat.
Hold the stretch for 20–30 seconds, then switch sides.