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Purpose: To stretch the quadriceps muscles. Method: While standing, hold the top of one foot and bring the heel towards the buttocks, keeping knees together.

Purpose: To release tension in the upper back and shoulder blades. Method: Clasp hands in front, straighten arms, and round the upper back while tucking the chin.

Purpose: To engage hip flexors and improve coordination. Method: Run in place while lifting your knees as high as possible.

Purpose: To loosen the chest and shoulder muscles. Method: With hands behind the head, open the elbows wide and then bring them together in front.

Purpose: To stretch the back and hamstring muscles. Method: Stand with feet slightly apart, bend forward at the hips, and reach hands towards the feet.

Purpose: To stretch and strengthen the entire body, focusing on the back and hamstrings. Method: From a plank position, push hips upwards, creating an inverted V-shape with the body.

Purpose: To improve flexibility and range of motion in the torso. Method: Stand with feet shoulder-width apart, twist the upper body from side to side without moving the hips.

Purpose: To warm up the shoulders and increase upper body mobility. Method: Extend arms to sides and move them in small to large circular motions.

Purpose: To stretch the calf muscles and Achilles tendon. Method: Place one foot behind the other and lean forward while keeping the back heel on the ground.

Purpose: To increase heart rate and body temperature. Method: Jog lightly on the spot, lifting feet only a few inches off the ground.

Purpose: To warm up the quads and hamstrings. Method: Run in place, bringing heels towards the buttocks with each step.

Purpose: To elongate the hamstring muscles. Method: Sit on the ground with legs extended, reach forward towards toes, keeping the back straight.

Purpose: To stretch the shoulder and upper arm muscles. Method: Pull one arm across the body and use the other arm to apply gentle pressure, deepening the stretch.

Purpose: To relax the body and stretch the back, hips, and thighs. Method: Kneel down, sit back on the heels, and reach the arms forward with forehead resting on the mat.

Purpose: To stretch the hip flexors and psoas muscles. Method: Kneel on one knee with the other foot forward, lean into the stretch while keeping the back straight.

Purpose: To stretch the piriformis muscle in the buttocks. Method: Sitting on the ground, cross one leg over the other and gently pull the knee towards the opposite shoulder.

Purpose: To stretch the chest, shoulders, and abdominal muscles. Method: Lie face down, press palms on the ground beside the chest, and gently extend the arms to lift the chest off the ground.

Purpose: To increase spine flexibility through extension and flexion. Method: On all fours, arch the back upwards and then dip it downwards, alternating rhythmically.

Purpose: To increase dynamic flexibility in the legs. Method: While standing, swing one leg forward and backward, increasing the range of motion gradually.