Get into the pose by dropping down onto your knees, spread your knees wide and bring your big toes together. Sit your hips back onto your feet or heels and reach your arms forward onto the ground.
Benefit: Stretching of the spine and hip flexors with improved flexibility.
Get on all fours with your hands shoulder width apart, your wrists right under the shoulders, and fingers spread wide. Your knees should be hips' width and right under your hips. Now bring your chest forward, up toward the ceiling, as your shoulder blades press down toward your waist, and tip your pelvis up and back so that your sitting bones are reaching up.
Benefit: Improved flexibility and stretching of the spine.
Lie in a supine position on the floor, bend your knees, and set your feet on the floor. Exhale and press the insides of your feet and your arms into the floor. Push your tailbone up, firm your buttocks, and lift them off the floor until your thighs are about parallel to the floor. Keep your knees directly over your heels and lift the upper part of your hips toward your belly button.
Benefit: Helps good posture.
Reverse the Cow Pose to do the Angry Cat. From all fours, pull your navel in and up to round out your spine, arching away from the ground. Reach your hips back toward your ankles to increase the space between each vertebra.
Benefit: Help Iin stretching and lengthen the spine, improving flexibility and provides posture.
Bend your right knee and place the right foot high up on your left thigh. The sole of the foot should be placed flat and firmly near the root of the thigh. Make sure that your left leg is straight. Find your balance.
Benefits: It makes the legs strong, improves balance, and opens the hips.
Benefit: Good stretching of back
Gentle twisting should be beneficial, but as with any other pose, if the twist causes any pain, come out of it immediately,” Harris said. Lie on your back, draw your knees toward your chest, and wrap your arms around your legs, giving yourself a little hug. Rock a bit side to side or back and forth.
Now, take your arms out into a T, scoot your hips to the right, and move your bent knees up and over toward your left elbow, taking your gaze to the right. Hold and breathe into the twist. Then gently bring your knees back to center, scoot your hips a bit to the left and take your bent knees up and over to the right, gaze to the left, to switch to the other side.
Benefit: For spine massage
Stand with both feet touching, and then bring your hands together, palm-to-palm, and place them at your heart. Exhale and raise your arms upward. Slowly bend backward and stretch your arms above the head. “Relax your neck and inhale,” Harris said. “Remember, it’s one breath per movement.
Benefit: Improved strenght, flexibility and good stretching of the spine.
Take a lunge position, drop your right knee to the floor, and lengthen your tailbone in the direction of your right heel. Lift your arms up and slide your right knee forward. Breathe into the stretch and lift your arms.
Benefit: Stretching of the hip flexor muscles with Improved flexibility.
Start on all fours, with your knees directly below your hips and your hands slightly in front of your shoulders. Spread your palms and turn your toes under. Next, exhale and push your knees away from the floor. Lengthen your tailbone away from the back of your pelvis and press it lightly toward the upper part of your hips. Now, lift your sitting bones toward the ceiling, and draw your inner legs up into your groin area from your ankles.
Benefit: Improved strenght, flexibility and stretching of the spine.