Stretch One: Standing Half Moon-Ardha-Chandrasana
Stand with your feet together and big toes touching, with the heels slightly apart (or hip-width apart for more stability). interlace your fingers. With your. Pointer fingers released. Then, stretch your arms up overhead and take a side body stretch to the right. Take 3 to 5 breaths and repeat on left side. if your shoulders are tight, you can end your elbows and catch your wrists or upper-arm bones.
The Benefits: The lateral side stretch opens up the side body and rib cage.
Stretch Two: Chair Pose-Utktasana
stand with your feet together and big toes touching, with heels slightly apart (or hip width apart for more stability). Then, bend your knees and sit down and back. Take 3 to 5 breaths. You can stretch your arms straight out in front and elbows bent (known as 'cactus arms') or stretch your biceps by your ears.
The Benefits: This posture builds strength in the legs
Stretch Three: Forward Fold-Uttanasana
Stand with your feet together and big toes touching, with heels slightly apart (or hip-width apart for more stability). Then, hinge at hips and fold forward so the crowned your head pours toward the earth. Take 3 breaths.
The Benefits: This move gives flexion of the spine to stretch the entire back line of the body. Additionally, it allows cerebral spinal fluid to bathe the brain.
Stretch Four: Low Lunge-Anjaneyasana
Step one foot back and release your knee to the ground. Ensure your front knee is stacked. Right over the ankle. Place your hands to your hips; lift your chest and shoulders to stack over hips. Take 3 to 5 breaths. As an option, you can extend your arms overhead for a greater stretch.
The Benefits: this move stretches the quads and hip flexors.
Stretch a Five: Reclined Twist-Supta Matsyendrasana
Lie on a mat (or carpet) and hug your right knee into your chest. Then float it over to the left in a gentle twist. Your left hand catches the knee and the right arm stretches along the ground to the right. Look straight up, or gaze to the right. Repeat on the left side.
The Benefits: Provides a twisting of the spine and massages the organs.