Start on all fours with your hands under your shoulders and knees under your hips.
1. Reach your right arm under your body, threading it across to the left while lowering your right shoulder and ear to the floor.
2. Keep your left hand planted for support, or extend it forward for a deeper stretch.
3. Hold the stretch for 20–30 seconds, feeling the rotation through your upper back.
4. Return to all fours and repeat on the other side.
This stretch is great for loosening your shoulders, upper back, and spine before your workout.
Start on all fours with your hands under your shoulders and knees under your hips.
1. Cow Pose: Inhale as you arch your back, lifting your head and tailbone toward the ceiling. Let your belly sink toward the floor.
2. Cat Pose: Exhale as you round your back, tucking your chin to your chest and drawing your belly button toward your spine.
Flow between Cat and Cow with each breath, repeating for 6–8 cycles.
This stretch is perfect for warming up your spine, improving flexibility, and relieving tension in your back and neck.
Start lying face down with your hands under your shoulders. Press through your hands to lift your chest into the Cobra position, keeping your elbows slightly bent and shoulders down. Hold for a few seconds, feeling the stretch in your lower back and abs.
From Cobra, shift your hips back and lower into Child’s Pose, reaching your arms forward and sinking your chest toward the floor. Hold for 5–10 seconds, then return to Cobra. Repeat this flow 5–6 times.
This sequence is great for improving spine mobility, stretching your core, and relaxing your lower back.