Kneel on the floor, sit back on your heels, and stretch your arms forward while lowering your torso towards the floor. Hold for 20-30 seconds, repeating 2-3 times.
Start on your hands and knees. Arch your back (cat) and then dip it towards the floor (cow), moving smoothly between the two positions. Repeat 10-15 times.
Lie on your back, and bring one knee to your chest while keeping the other leg straight. Hold for 20-30 seconds and switch legs. Repeat 2-3 times per leg.
Sit with your legs extended straight in front of you, reach forward towards your toes, and hold for 20-30 seconds. Repeat 2-3 times.
Lie on your back with your arms out to the sides, bend your knees, and slowly drop them to one side while keeping your shoulders flat on the floor. Hold for 20-30 seconds and switch sides. Repeat 2-3 times per side.
Lie on your stomach with hands under your shoulders, gently push your upper body off the floor, and hold for 10-15 seconds. Repeat 5-10 times.