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Place your hands on a wall, extend one leg back, and push the heel towards the ground. Benefits include improved flexibility in the calves and ankles.

Kick up to a handstand against a wall or free standing. Develops shoulder flexibility and stability.

Grab one arm above your elbow with the opposite hand and pull it across your body. Stretches the shoulder and upper arm muscles.

Sit back on your heels with your arms extended forward and forehead on the ground. Helps relax the body and stretches the back and shoulders.

Sit with your legs extended forward and reach your hands towards your toes. Flexibility in the hamstrings and lower back is enhanced.

Lie on your back and place your hands by your ears, then push up into an arched position. Strengthens the back and increases spinal flexibility.

Stand and cross one leg behind the other, lean to the side towards the front foot. Stretches the iliotibial band and reduces tension in the hips.

Slide into a split position with one leg stretched forward and one behind. Improves flexibility in the hamstrings, hip flexors, and quadriceps.

Sit with your legs opened wide apart and lean your torso forward. Increases flexibility in the inner thighs and hip adductors.

Lie on your stomach and arch your back to lift your legs over your head, touching the ground. Enhances back flexibility and opens the chest.

On your hands and knees, alternate between arching your back and letting it sag towards the floor. Improves flexibility in the spine and helps with back pain.

Sit on the floor and lift your body up with your arms straight, keeping your legs extended in front of you. Enhances core strength and hip flexor flexibility.

Step one foot forward into a lunge and lower your back knee to the ground. Enhances flexibility of the hip flexors.

Raise one arm above your head, bend at the elbow and use the opposite hand to push it down. Stretches the triceps and shoulder.

Sit and cross one leg over the other, then gently pull the knee towards the chest. Relieves tightness in the piriformis and helps reduce sciatic pain.

Sit with one leg extended and rotate your ankle in a circular motion. Improves ankle mobility and reduces stiffness.

Sit with the soles of your feet together and push your knees towards the ground. Targets the groin and hip rotators.

Extend your arm in front of you and gently pull back on your fingers with the opposite hand. Increases flexibility in the wrists and forearms.

Stand on one foot and grab the other foot behind you, pulling it towards your glutes. Stretches the quadriceps and improves balance.