Child’s Pose Start on your hands and knees. Sit back while reaching your arms forward with your palms facing the floor. You should feel a stretch in your mid back. Hold for 10 seconds and repeat 5-10 times. Cat-Camel Stretch Start on your hands and knees. While keeping your arms straight and palms on the floor, arch your back toward the ceiling so that you feel a stretch in your upper back. Hold for 5 seconds and switch so that you’re pushing your back toward the floor. Hold this position for 5 seconds, too. Repeat both movements 10 times. Hip Opener and Back Stretch Start in a forward lunge position with your left knee on the ground. Put your right elbow inside your right knee. Press your elbow into your knee and twist your body to the left. Reach your left arm back and hold the stretch for 30 seconds. Repeat on the other side. Spinal Twist Lie on your back with your knees bent at about 90 degrees and your feet flat on the floor. Keeping your knees together, twist your legs to the right. Your feet will come off the floor but focus on keeping your right hip in contact with the ground. Perform the movement slowly, and only go as far as you can. Hold for 15 seconds and switch to the left side. Repeat each side three times. Seated Hamstring Stretch Sit on the floor with your feet straight in front of you. Bend your left leg so that your foot is resting against your right inner thigh. Lean forward and reach toward your foot. You should feel a stretch in your hamstring and lower back. Hold the pose for 30 seconds.