Basic Stretching Routine Repeat this routine two times. Child’s Pose Hold for 10 seconds and release. Repeat 5 times. Cat-Camel Stretch Hold cat pose for 5 seconds and switch to camel pose for 5 seconds. Repeat 10 times. Hip Opener and Back Stretch Hold the pose for 30 seconds on each side. Spinal Twist Hold for 15 seconds and repeat three times on each side. Seated Hamstring Stretch Hold this stretch for 30 seconds on each side. 3 Minute Stretching Routine Cat-Camel Stretch Hold cat pose for 5 seconds and switch to camel pose for 5 seconds. Repeat 6 times. Seated Hamstring Stretch Hold this stretch for 30 seconds on each side. Spinal Twist Hold for 10 seconds and repeat three times on each side. Long Stretching Routine Repeat the following routine three times: Hip Opener and Back Stretch Hold the pose for 60 seconds on each side. Seated Hamstring Stretch Hold this stretch for 30 seconds on each side. Child’s Pose Hold for 10 seconds and release. Repeat 5 times. Cat-Camel Stretch Hold cat pose for 5 seconds and switch to camel pose for 5 seconds. Repeat 10 times.