Start on your hands and knees in a tabletop position. Sit back on your heels with your arms stretched forward and forehead resting on the mat. Hold for several breaths, relaxing into the stretch.
Start in a tabletop position. Inhale, arch your back (Cow Pose), lifting your head and tailbone. Exhale, round your back (Cat Pose), tucking your chin and tailbone. Repeat for several breaths.
Start on your hands and knees, tuck your toes, and lift your hips toward the ceiling. Keep your head between your arms and your heels reaching toward the floor.
From Child's Pose, walk your hands to one side, stretching your arms and feeling a gentle twist in your spine. Hold for a few breaths and switch sides.
Lie on your stomach with your hands placed under your shoulders. Inhale and lift your chest off the ground, keeping your elbows slightly bent.
Lie on your back with your knees bent and feet hip-width apart. Press your feet into the mat as you lift your hips toward the ceiling. Clasp your hands under your back and extend through your chest.
Start in a tabletop position. Bring your right knee toward your right wrist and extend your left leg behind you. Lower your upper body over your front leg, stretching your arms forward or resting your forehead on the mat.
Sit with your legs stretched out in front of you. Inhale, lengthen your spine, and exhale as you hinge at your hips, reaching toward your feet.
Lie on your back and extend one leg straight up. Hold the big toe of the extended leg with your hand and gently pull the leg toward your chest.