Start on your hands and knees. Inhale, arch your back, and lift your chest and tailbone. Exhale, round your back, tuck your chin, and engage your core. Repeat these movements to warm up the spine.
Begin on your hands and knees, then lift your hips up and back, forming an inverted V-shape. This pose stretches the shoulders, hamstrings, and calves while increasing overall body flexibility.
Stand with your legs wide apart. Extend one arm down to touch the floor, and reach the other arm up toward the sky. This pose promotes mobility and flexibility.
Start in a lunge position, with one foot forward and the other foot turned out to the side. Extend your arms parallel to the floor, gazing over the front hand. Warrior II opens the hips and strengthens the legs.
Squat down with your feet wider than hip-width apart, and bring your palms together at your chest. This pose improves mobility in the hips, and ankles.
Kneel on the mat, reach back to hold your heels, and gently arch your back, lifting your chest toward the ceiling. Camel pose opens the chest, and shoulders.
Lie on your back, bend your knees, and place your feet flat on the mat. Lift your hips off the ground, creating a bridge shape with your body. This pose stretches the spine while increasing hip flexibility.
Sit on the mat, bend your knees, and bring the soles of your feet together, allowing your knees to fall out to the sides. Gently flap your legs like butterfly wings. This pose opens the hips and groin
Sit on the mat with your legs extended in front of you, and fold forward from the hips, reaching for your feet or ankles. This asana stretches the entire back body.