Sit with both legs bent at 90°, one in front and one behind. Stay tall, hinge forward over the front shin. Switch sides.

From a plank, bring one knee forward toward the same-side wrist. Lower your hips, keep the back leg long. Fold forward for a deeper release.

Step one foot forward into a lunge, drop the back knee to the floor. Drive hips forward and down. Raise arms overhead to intensify.

Sit with soles of feet together, knees falling outward. Hold your feet, sit tall, then gently press knees toward the floor using elbows.

Bring one arm across your chest. Use the opposite forearm to gently press it closer. Keep your shoulder blades down, not shrugged.

Stand in a doorway, forearms on the frame at 90°. Step one foot forward and lean your chest through gently.

Lie on your side with your bottom arm at 90°. Use your top hand to gently press the bottom wrist toward the floor.

Start on all fours. Slide one arm under your body, palm up, until your shoulder and cheek rest on the floor. Keep the other arm pressing down.

Stand with feet hip-width apart, hinge at the hips and let your torso hang down. Micro-bend the knees. Grab opposite elbows and sway gently.

Lie on your back. Loop a strap or towel around one foot and extend the leg toward the ceiling. Keep the other leg flat. Pull gently without tucking the hips.

Sit with legs straight, flex your feet. Hinge from the hips — not the lower back — and reach toward your feet. Keep your spine long, not rounded.

From a lunge, shift your weight back and straighten your front leg. Flex the foot, hinge forward over it. Keep hips square and back flat.