Standing Forward Fold:

Stand with feet hip-width apart.
Slowly bend forward at the hips, letting your upper body hang loosely.
Hold onto elbows or reach for your toes if comfortable.
Hold for 20-30 seconds, focusing on breathing deeply.

Child's Pose:

Kneel on the floor with toes together and knees apart.
Lower your hips towards your heels and extend your arms forward, resting your forehead on the floor or a yoga block.
Hold for 20-30 seconds, breathing deeply into your lower back and hips.

Seated Spinal Twist:

Sit on the floor with legs extended in front of you.
Bend your right knee and cross it over your left leg, placing your foot flat on the floor.
Twist your torso to the right, placing your left elbow on the outside of your right knee.
Hold for 20-30 seconds, then switch sides.

Cat-Cow Stretch:

Start on your hands and knees in a tabletop position.
Inhale as you arch your back, dropping your belly towards the floor and lifting your head and tailbone (Cow Pose).
Exhale as you round your spine, tucking your chin towards your chest and pressing into the floor with your hands (Cat Pose).
Repeat this flowing movement for 30-60 seconds, coordinating with your breath.

Hip Flexor Stretch:

Kneel on your right knee, with your left foot in front and knee bent at 90 degrees.
Shift your weight forward slightly, feeling a stretch in the front of your right hip.
Hold for 20-30 seconds, then switch sides.

Chest Opener Stretch:

Stand tall with feet hip-width apart.
Clasp your hands behind your back and gently straighten your arms, lifting your chest and squeezing your shoulder blades together.
Hold for 20-30 seconds, breathing deeply.

Figure 4 Stretch:

Lie on your back with knees bent and feet flat on the floor.
Cross your right ankle over your left knee, forming a figure 4 shape with your legs.
Reach your hands around your left thigh and gently pull towards your chest.
Hold for 20-30 seconds, then switch sides.

Hamstring Stretch:

Sit on the floor with your right leg extended and left leg bent, sole of the left foot against your inner right thigh.
Lean forward from your hips, reaching towards your right foot.
Hold for 20-30 seconds, then switch legs.

Leg Swings:

Stand tall with feet hip-width apart and hold onto a stable surface for balance (like a wall or chair).
Swing one leg forward and backward in a controlled manner, gradually increasing the range of motion.
Perform 10-15 swings on each leg.

Arm Circles:

Stand with feet shoulder-width apart and extend your arms out to the sides at shoulder height.
Make small circles with your arms, gradually increasing the size of the circles.
Perform 10-15 circles forward and then 10-15 circles backward.

High Knees:

Stand tall with feet hip-width apart.
Lift one knee towards your chest, then quickly switch to lift the other knee.
Continue alternating knees, aiming to bring them as high as comfortable.
Perform 20-30 repetitions (10-15 on each side).

Walking Lunges:

Take a step forward with your right leg and lower your body until both knees are bent at a 90-degree angle (or as far as comfortable).
Push off your right foot to bring your left leg forward into the next lunge.
Continue walking forward with alternating lunges for about 10-15 lunges on each leg.

Hip Circles:

Stand with feet hip-width apart and place your hands on your hips.
Make slow circles with your hips, focusing on a full range of motion.
Perform 10-15 circles in one direction, then switch to the other direction.

Torso Twists:

Stand with feet hip-width apart and arms extended out to the sides.
Twist your torso to the right, bringing your left hand across your body to touch your right hand.
Return to center and then twist to the left, bringing your right hand across your body to touch your left hand.
Continue alternating twists for 10-15 repetitions on each side.

Mountain Pose (Tadasana):

Stand tall with feet hip-width apart, arms at your sides.
Engage your thighs, lift your chest, and relax your shoulders.
Hold for 30 seconds to 1 minute, focusing on steady breathing.

Downward Facing Dog (Adho Mukha Svanasana):

Start on your hands and knees (Tabletop position).
Lift your hips up and back, straightening your legs to form an inverted V shape.
Press your palms into the mat and let your head hang freely between your arms.
Hold for 30 seconds to 1 minute, breathing deeply.

Warrior I (Virabhadrasana I):

From Downward Facing Dog, step your right foot forward between your hands.
Rotate your left heel down and angle it slightly outward.
Inhale and lift your torso, raising your arms overhead with palms facing each other.
Bend your right knee to a 90-degree angle (or as comfortable), keeping your left leg straight and strong.
Hold for 30 seconds to 1 minute, then switch sides.

Tree Pose (Vrksasana):

Stand with feet hip-width apart.
Shift your weight onto your left foot, bend your right knee, and place the sole of your right foot on the inner left thigh (or calf, avoiding the knee).
Bring your hands to prayer position at your chest or extend them overhead.
Find a focal point to help with balance and hold for 30 seconds to 1 minute, then switch sides.

Child's Pose (Balasana):

Kneel on the floor, touching your big toes together and sit on your heels.
Slowly lower your torso forward, bringing your forehead to rest on the mat and extending your arms in front of you or alongside your body.
Hold for 1-2 minutes, focusing on deep breathing and relaxation.

Cat-Cow Stretch (Marjaryasana-Bitilasana):

Start on your hands and knees in a tabletop position.
Inhale as you arch your back, dropping your belly towards the floor and lifting your head and tailbone (Cow Pose).
Exhale as you round your spine, tucking your chin towards your chest and pressing into the floor with your hands (Cat Pose).
Flow between these two poses for 1-2 minutes, coordinating with your breath.