Steps: Stand hip-width apart. Lean forward at the hips and hang your head and arms. Hold your knees slightly bent if needed. Benefits: This stretch improves brain blood flow, reducing tension and weariness. Also stretches hamstrings and lower back.
How to: Start on hands and knees at a table. Inhale and do a cow, elevating your head and tailbone to the ceiling. Exhale, round your spine (Cat), chin to chest. Benefits: This sequence boosts energy by improving spine flexibility and circulation.
Start on all fours. Straighten your legs and form an inverted V with your hips toward the ceiling. Hands should be shoulder-width and feet hip-width. Benefits: This pose stretches the body, increases blood flow, and relieves stress and weariness.
Steps: Stand hip-width apart. Clasp your hands behind your back, straighten your arms, and elevate them while you gently arch your back and look up. Benefits: Opens chest and shoulders, improving posture and lung capacity, boosting vitality.
How to: Sit with straight legs in front of you. Inhale, lengthen your spine, and exhale, hinge at the hips to reach your feet. Maintain a straight back and go as far as comfortable.
How to: Place your feet hip-width apart. Stay in one plane while you raise one arm overhead and bend the other. Wait a few breaths and flip sides.