This classic move is highlighted for its ability to open up the back and energize the body. Begin on your hands below your shoulders and knees beneath your hips. Then press backward, lifting your knees off the ground, pushing your tailbone up and keeping your arms straight. Push your heels back toward the floors to stretch your hamstrings. Hold for 30 seconds.
3. Triangle Pose
This pose will slowly awaken your body. Stand straight up with your arms at your side and your legs spread wider than shoulder width. Your left foot should be flat and facing forward and your right leg turned outward. Lean over and place your right hand on your right shin and tilt to the right — opening your torso and placing your left arm on your ribs. If you feel comfortable, lift your left arm up over your body so it lines up with your right shoulder. Hold, switch sides and repeat.
4. Seated Twists
You can easily do this move from the comfort of your own bed, which might be more comfortable anyway, since you sit on your bum for this pose. Start cross-legged, pushing your bum into the ground (or bed) and lengthening your spine. Placing your left hand on your right knee, take a big breath in, stretch your spine up, exhale and twist to the right. Take another deep breath, return to the starting position and switch sides.
5. Child’s Pose
Instead of curling back up into a ball when you’re tired, curl up into Child’s Pose to energize your body and stretch your muscles. You start out by kneeling, bringing your chest down to your thighs and your forehead to the floor. Stretch your arms out in front of you, take a slow but deep breath and feel the air move into your chest. As you exhale, sink your bum back into your heels and feel your spine stretch and curve.
6. One-Legged Hugs
This is another move you don’t have to get out of bed for, Lie on your back and pull one knee toward your chest, hugging it with your arms. Inhale and flex your other leg by extending it out and pointing your toes. Hold for three long breaths, lower your hugged leg back down and switch sides.
7. Extended Side Angle
Improve your posture and get flexible by warming up , But twist your core to one side with one arm up toward the ceiling while your head’s looking up. After your knees are bent, put your other arm down on the ground outside the knee and keep a nice line with your other arm up above your body. Hold for about a minute, and then switch to the other side.