Always warm up with 5 to 10 minutes of light cardio before attempting any of these stretches. Beginner Cobra Lie on a mat on your stomach with your elbows bent and your hands directly beneath your shoulders. Lift your chest and stomach off the ground by pushing into the floor and straightening your arms. Engage your abs and gaze upwards. Hold for 5 breaths and release. Bent Leg Cobra Begin in the basic cobra pose described above. Push through your hands to deepen the curve of your back and try to look at the wall behind you. Bend your knees and raise your feet towards your head. Try to touch your head. If you can’t reach, just get as close as you can. Hold the pose for 10 seconds, drop your legs back to the floor and roll down onto your stomach. Bridge Lie on a mat on your back with your knees bent and your feet flat on the floor shoulder-width apart. Push into your feet and lift your back one vertebrae at a time, pushing your stomach towards the ceiling. Stop when your body forms a straight line from your neck to your knees. Box Splits Sit on a mat with your legs in a V shape. Fold your left leg and press your left foot into your right inner thigh. Bend to the right at the waist and grab your right foot with your right hand. Hold for 10 seconds. Return to the center and repeat on your left side. Bring your legs back into a V and point your toes at the ceiling. Begin to walk your hands forward between your legs and drop to your elbows. Drop your feet to the ground and, raising your glutes, roll your legs forward so that your knees are facing the wall in front of you. Then, lower your glutes and push your legs back into a wider split. Hold for 10 seconds, then walk your hands back toward your body and release the stretch. Front Split Kneel on your left knee on a mat with your right leg bent in front of you, right foot flat on the floor. Place your hands on either side of your right leg and fully extend your arms. Lean into your right leg and push your hips forward. Press your left shin into the floor to stretch your back leg. Come back onto your left knee and extend your right leg in front of you to give it a good stretch. Hold for a few seconds. Slide your right foot forward and continue to slowly straighten your leg toward the ground. Push your hips forward, turn your left leg out and flatten it against the floor. Try to hold for 10 seconds. If you can’t perform a full split, lower yourself as far as your can. Intermediate Pike Fold Stand tall with your legs together. Bend forward at the waist and reach for the floor. Try to press your hands into the floor to stretch your hamstrings. Hold for 10 seconds. Then, press your hands into your calves and slowly press your chest and stomach into your legs. Hold for 10 seconds, then roll back up into a standing position. Y Stand Warm up with the front and box splits described above. To perform a Y Stand, begin in a standing position and shift your weight to your right foot. Raise your left knee to your chest, rotate it outward and grab your foot with your left hand. Slowly unfold and begin to straighten the leg towards the ceiling. At the top of the move, point your toe at the ceiling. Raise your right arm above your head for balance. Hold for 10 seconds, then slowly bend your left leg and lower it to the ground. Repeat on the opposite side. Leg Catch Begin in a standing position, then shift your weight into your left leg. Bend your right knee and lift your right foot towards your butt. Reach your right hand back and grab the outside of the foot. Make sure to keep your ankle flexed. Push the right thigh up and back as you pull your foot towards the ceiling. Your leg should form a 90-degree angle. Reach your left arm forward at shoulder height for balance. Hold for 10 seconds, then release the leg and repeat on the opposite side. Elbow Bridge Lie on a back on a mat with your knees bent and your feet as close to your butt as possible, hip-width apart. Place your hands underneath your shoulders with your fingers pointed at your feet. Push up your hips, stomach and chest toward the ceiling and rest the crown of your head on the floor. Drop your right elbow to the floor, followed by the left. Push into your elbows to lift your head off the floor. Walk your feet a few inches towards your hands. To release the stretch, clasp your hands together and slowly roll down to the floor.