1. Wide-Legged Child Pose (Balasana)
From a kneeling position, lower your bottom down and between your feet. Then extend your torso and arms out in front of you between your thighs. Allow your forehead to rest on the bed. Breathe and hold the pose for 30 seconds to a minute
2. Cat Pose to Cow Pose (Marjaryasana to Bitilasana)
Start with your hands and knees on the bed, and make sure your wrists are in line with your shoulders and your knees are under your hips. Inhale, then exhale as you gently round your spine up into Cat while keeping your abdominals engaged and allowing your chin to drop to your chest. Inhale, and then exhale into Cow by arching your back, lifting your head up and letting your belly relax. Flow back up into Cat and repeat, warming up your spine.
3. Seated Forward Fold (Paschimottanasana)
From a seated position, extend your legs in front of you and flex your feet. Lift your arms up and then reach for your feet or ankles, making sure to remove any curvature from your spine. Breathe and continue to bend forward, maintaining relaxed shoulders and a flat back. Hold for 30 seconds to a minute.