Good for: spine, neck, hips, abs, and back
How to do it: Start on all-fours with your hands beneath your shoulders and your knees beneath your hips. Inhale to enter “cow”: Look toward the sky as you arch your back. Hold for a moment or two. Exhale as you enter “cat”: Round your back as you push your hands into the ground. As you push, naturally let your shoulder blades move away from each other and release your head toward the floor. Hold for a moment or two then return to cat. Perform as many cat cows as desired and move at your own pace.
Good for: spine, lower back
How to do it: Sit with your legs straight in front of you. Cross your right leg over your left, and as you do so, bend that right knee so the right foot can remain flat on the ground. Sit up tall and anchor your right hand behind you. Inhale and lift your left arm. Exhale and bring the arm over your right thigh. Hold for your desired time and continue to breathe. Deepen the stretch as you feel yourself begin to sink into it. Then switch sides.