Lead this stretch with your breath. Starting with the cow pose, inhale and arch your back as if to look up, pulling your shoulder blades together. Exhaling, slowly round your back, tucking your chin towards your chest, and pulling your belly button in.
Sit upright. Place your hands behind your head and slowly rotate your trunk to the side as far as you can go (without twisting your hips). Hold for a few seconds and repeat on the opposite side.
Sit up straight, then fold your upper body over your legs, letting your head and shoulders hang limp.
Sit up tall and straight, then place your ankle on your opposite knee. To deepen the stretch further, lean forward. Hold for 5 breathes and repeat on the opposite side.
Sit straight up, then either put your left hand behind your back or sit on it. Using your right hand, gently pull your head to the right. You should feel a nice stretch on the side of your neck. Hold it for 20-30 seconds and repeat on the opposite side.
Sit on your left hand. Place your right hand on the back of your head and gently draw your head forward and to the right simultaneously. Hold the stretch for 30 seconds and repeat on the opposite side.
Stretch your arms in front of you (shoulder height) then put one under the other. Bend your elbows and twist your forearms so that your palms face each other. Hold for 30 seconds then repeat with the opposite arm on top.
Sitting at the edge of your chair, straighten your right in front of you, flex your foot, and lean slightly forward until you feel the nice stretch in your hamstring. To make this chair stretch even more intense, lean forward and grab your toes. Keep the stretch for 15-30 seconds and switch sides.
Sit upright and place your left ankle on your right thigh. Hold your left knee with both hands, gently pulling it towards you. Inhale a slow, deep breath and while exhaling, twist your torso to the left.
Wrist extension: Extend your left arm forward, extend your wrist so that your palm faces ahead of you, and using your other hand, gently pull your fingers towards yourself. Wrist flexion: Same thing, but flex your wrist so that your palm faces yourself. Again, using your other hand, gently pull back.
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