Start by standing upright with your feet a few inches apart and with your hands at your sides. Then slowly bend forward, keeping your chin tucked in towards your chest, until your hands reach the floor. Make sure to keep your head, neck and shoulders relaxed. This will stretch the hamstrings and muscles of the spine.
Begin facing the floor leaning on your knees and hands. Then bring yourself up on all fours using your feet and hands (like an upside-down letter V). Position your feet right below the hips and your hands in front of your shoulders. Press your heels to the floor with your spine stretched and your legs straightened (it’s okay to bend your knees). This will strengthen the legs and arms, while stretching the calves, hamstrings, shoulders, hands and wrists.
Start out by sitting upright on the floor and then extend your right leg behind you (so your quad touches the floor). Then, bring your left knee forward, but keep it bent at 90 degrees so that your toes face to the right and your hamstring touches the floor. This will stretch your hips.