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  1 / 6 Standing forward bend

  For stiff neck and shoulders

  Stand tall with your feet parallel to each other. Interlace your hands behind your back. Take a deep breath and open your chest up. Exhale as you soften your knees and fold your torso over your legs. Relax your arms overhead. Hang here for five long, deep breaths. Relax your arms and slowly roll back upwards to stand.

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  2 / 6 Bridge

  For stiff neck and shoulders

  Lie on your back. Hug your knees into your chest and plant your feet on the ground hip- width apart. Press your arms on the ground by your sides and lift your hips up. Hang here for five long, deep breaths. Lower yourself one vertebra at a time. Rest here for three breaths and repeat twice more.

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  3 / 6 Cow face

  For sore back

  Sit with your knees on top of each other. Rest your hands on your feet and hang upright for ten long, deep breaths. If you feel open and there is no pain in your knees or back, fold your torso forward. Hang here for ten long, deep breaths. Slowly roll upwards and do the other side.

  (Also read: How Yoga Healed Jessica Sinclair’s Curved Spine)

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  4 / 6 Reclining twist

  For sore back

  Lie on your back. Hug your knees into your chest. Open your arms out to your sides. Let your knees fall to your right and gaze toward your left. Stay here for five long, deep breaths and do the other side.

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  5 / 6 Downward dog

  For tight hamstrings or calves

  Come onto all fours. Tuck your toes and lift your hips upwards. Relax your head and neck, and shoulders. Pedal through your feet and allow your body to move any way it feels good. Hang here for ten long, deep breaths.

  (Also read: 6 Stretches You Must Do Before & After a Run)

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  6 / 6 Single leg forward bend

  For tight hamstrings or calves

  In the downward dog pose, place your right foot forward. Press your fingertips on the ground alongside your front foot. Fold your torso over your front leg. Allow your torso to sway a bit to loosen things up. Hang here for five long, deep breaths, then do the other side.

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Standing forward bend For stiff neck and shoulders Stand tall with your feet parallel to each other. Interlace your hands behind your back. Take a deep breath and open your chest up. Exhale as you soften your knees and fold your torso over your legs. Relax your arms overhead. Hang here for five long, deep breaths. Relax your arms and slowly roll back upwards to stand. Bridge For stiff neck and shoulders Lie on your back. Hug your knees into your chest and plant your feet on the ground hip- width apart. Press your arms on the ground by your sides and lift your hips up. Hang here for five long, deep breaths. Lower yourself one vertebra at a time. Rest here for three breaths and repeat twice more. Cow face For sore back Sit with your knees on top of each other. Rest your hands on your feet and hang upright for ten long, deep breaths. If you feel open and there is no pain in your knees or back, fold your torso forward. Hang here for ten long, deep breaths. Slowly roll upwards and do the other side. (Also read: How Yoga Healed Jessica Sinclair’s Curved Spine) Reclining twist For sore back Lie on your back. Hug your knees into your chest. Open your arms out to your sides. Let your knees fall to your right and gaze toward your left. Stay here for five long, deep breaths and do the other side. Downward dog For tight hamstrings or calves Come onto all fours. Tuck your toes and lift your hips upwards. Relax your head and neck, and shoulders. Pedal through your feet and allow your body to move any way it feels good. Hang here for ten long, deep breaths. (Also read: 6 Stretches You Must Do Before & After a Run) Single leg forward bend For tight hamstrings or calves In the downward dog pose, place your right foot forward. Press your fingertips on the ground alongside your front foot. Fold your torso over your front leg. Allow your torso to sway a bit to loosen things up. Hang here for five long, deep breaths, then do the other side.