Yoga.

Benefits

Stretches the entire body, strengthens arms and legs, improves circulation, calms the mind, and helps relieve stress and fatigue.

Instructions

Start on your hands and knees, spread your fingers wide, tuck your toes under, and lift your hips up and back, forming an inverted V shape. Press your heels towards the ground, engage your core, and relax your neck. Hold for several breaths.

Benefits

Strengthens the spine, arms, and wrists, opens the chest and shoulders, stretches the abdomen, and improves posture.

Instructions

Lie facedown on the floor, place your palms next to your ribcage, and press the tops of your feet into the mat. Inhale, straighten your arms, lift your chest, and look up. Keep your thighs and knees off the ground while engaging your back muscles.

Benefits

Enhances balance and focus, strengthens the legs and core, stretches the hips and inner thighs, and promotes a sense of grounding and stability.

Instructions

Stand tall, shift your weight onto one leg, and place the sole of your other foot on the inner thigh or calf of the standing leg. Find a focal point to gaze at and bring your hands together at your chest in a prayer position. Hold for a few breaths before switching sides.

Benefits

Builds core strength, tones the arms, shoulders, and back muscles, improves posture, and strengthens the wrists.

Instructions

Begin in a push-up position with your hands directly under your shoulders and legs extended behind you. Keep your body in a straight line from head to heels, engage your core, and hold for as long as you can maintain proper form.

Benefits

Strengthens and tones the legs, hips, and shoulders, improves focus and concentration, stretches the groins, and promotes stability and endurance.

Instructions

Start in a wide-legged stance, turn one foot out, and bend the knee to a 90-degree angle, keeping the knee directly over the ankle. Extend your arms parallel to the ground, with one arm reaching forward and the other back, gazing over the front hand.

Benefits

Warms up the spine, improves flexibility and mobility in the spine, massages the organs, and helps relieve back and neck tension.

Instructions

Start on your hands and knees. For the "Cat" pose, round your back upwards, tuck your chin, and breathe out. For the "Cow" pose, arch your back downwards, lift your head and tailbone, and breathe in. Flow between these two poses smoothly.

Benefits

Opens the hips and groin, stretches the inner thighs, improves circulation in the pelvic area, and stimulates the abdominal organs.

Instructions

Sit with your legs extended in front of you, bend your knees, and bring the soles of your feet together. Hold your feet with your hands, lengthen your spine, and gently press your knees towards the floor.

Benefits

Stretches the hamstrings and calves, relieves tension in the spine, calms the mind, and improves digestion.

Instructions

Stand with feet hip-width apart, hinge at the hips, and fold forward with a straight back. Let your upper body hang down and relax your neck. You can bend your knees slightly if needed.

Benefits

Opens the hips, stretches the thighs and groin, improves flexibility, and releases tension in the lower back.

Instructions

Start in a plank position, bring one knee towards your chest, and place it behind your hand with the foot angled towards the opposite hip. Slide the other leg back and lower your body towards the ground, keeping the hips square.

Benefits

Relaxes the mind and body, gently stretches the hips, thighs, and ankles, and helps relieve stress and fatigue.

Instructions

Kneel on the floor, sit back on your heels, and fold your torso forward, bringing your forehead to the ground. Extend your arms in front of you or alongside your body. Breathe deeply and stay in this resting pose as long as you like.