1. Cobra Pose (Bhujangasana)

Focus: Abdominal muscles, lower back extensors, chest/shoulders (anterior chain opening).

1. Start in a prone (face-down) position, palms flat beneath your shoulders, elbows tucked in.
2. On an inhale, press into your hands and lift your head and upper body off the floor, engaging your lower back muscles.
3. Lift your chest forward and up, keeping the shoulders relaxed and away from the ears.
4. Hold for 3–5 deep breaths, then slowly lower on an exhale.

2. Cat-Cow Pose (Marjaryasana-Bitilasana)

Focus: Spinal column mobility, neck, shoulders, and core synchronization.

1. Start in Table Pose (on hands and knees), hands under shoulders, knees under hips; spine neutral.
2. **Cow (Inhale):** Drop the abdomen toward the floor, lift the chest and tailbone, and look slightly up.
3. **Cat (Exhale):** Round the spine toward the ceiling, tuck the tailbone and chin toward the chest.
4. Flow smoothly between Cat and Cow, synchronizing breath with movement, for 8–10 cycles.

3. Bridge Pose (Setu Bandhasana)

Focus: Spine, chest, hip flexors, and glute activation.

1. Lie flat on your back, knees bent, feet hip-distance apart and close to the glutes.
2. On an inhale, push through your feet to raise your hips off the floor.
3. Clasp your hands together beneath your lower back and press your arms down, pushing your chest toward your chin.
4. Hold for 5 breaths, focusing on lifting from the pelvis. Unclasp and slowly lower the hips on an exhale.

4. Seated Spinal Twist (Ardha Matsyendrasana)

Focus: Spinal rotation, glutes, chest, and abs.

1. Sit upright with legs extended. Bend your right knee and step your right foot over your left thigh, placing the right ankle on the outside of the left thigh.
2. Place your right arm behind you (fingertips on the floor). Bring your left arm up, then hook your left elbow/triceps against the outside of your right knee.
3. Twist gently to the right on each exhale. Keep both sit bones grounded.
4. Hold for 5–10 breaths, then switch sides.

5. Sphinx Stretch (Salamba Bhujangasana)

Focus: Gentle spinal extension, chest opener.

1. Lie prone, elbows positioned directly beneath your shoulders, forearms flat on the floor (like the Sphinx statue).
2. Press your palms and forearms into the ground to lift your upper body, allowing a passive arch in the spine.
3. Engage your quads slightly to anchor the lower body. Look straight ahead or slightly upward.
4. Hold for 5–10 breaths, then relax.

6. Seated Inner Thigh Stretch (Baddha Konasana / Butterfly)

Focus: Inner thighs (adductors), hips, and groin.

1. Sit upright with the soles of your feet connected and knees opened out to the sides. Heels should be pulled comfortably toward the groin.
2. Hold your feet or ankles. Press gently down on your knees with your elbows or hands until you feel tension in the groin.
3. Maintain a straight spine, hinging slightly forward from the hips if desired.
4. Hold for 20–30 seconds, repeat 3 times.

7. Single Heel Drop Stretch (Calves)

Focus: Calves (Gastrocnemius and Soleus), Achilles tendon.

1. Stand on a raised step (stairs or a block), near a wall for balance.
2. Place the balls of your feet on the edge of the step.
3. Bend your non-stretching knee (e.g., left) slightly, and slowly lower the heel of the working leg (e.g., right) toward the ground.
4. Hold the stretch for 30 seconds. Repeat 2–3 times per side.

8. Standing Quad Stretch

Focus: Quadriceps and hip flexors.

1. Stand tall, bracing your core. Use a wall for balance if needed.
2. Raise your right heel toward your glutes. Grasp your right foot/ankle with your right hand.
3. Keep your knees aligned and point the lifted knee directly down toward the ground. Gently pull the foot toward the glutes until you feel the stretch in the front of the thigh.
4. Hold for 30 seconds. Repeat 2–3 times per leg.

9. Reclined Pigeon Pose (Supta Kapotasana)

Focus: Deep hip external rotators, glutes, and hamstrings.

1. Lie on your back, knees bent, feet on the floor.
2. Lift your right foot and cross your right ankle over your left thigh (Figure 4 position).
3. Clasp both hands behind your left thigh and gently pull the knee toward your chest.
4. Keep your right foot flexed (to protect the knee). Hold for 3–5 deep breaths, then switch legs.

10. Lunging Hip Flexor Stretch (Kneeling)

Focus: Hip flexors (Psoas and Iliacus) of the rear leg, quads, and glutes.

1. Start in a low lunge position, with the right knee bent 90 degrees and the left knee resting on the floor (use padding).
2. Tuck your pelvis slightly (posterior pelvic tilt) and gently push your hips forward until you feel a deep stretch in the front of the left hip/thigh.
3. Raise the arm corresponding to the back leg (left arm up) to deepen the stretch.
4. Hold for 30 seconds. Repeat 10–15 times per leg (dynamic lunge) or 3 reps of 30 seconds (static).

11. Overhead Triceps Stretch

Focus: Triceps, shoulder capsule, and lats.

1. Stand tall, spine aligned. Raise your right arm toward the ceiling and bend the elbow, reaching your hand down toward your upper back.
2. Use your left hand to gently grasp the right elbow and pull the arm slightly deeper into the stretch.
3. Ensure you don’t arch your back excessively.
4. Hold for 30 seconds. Repeat 3–4 times per arm.

12. Doorway Pectoral Stretch

Focus: Chest (Pectorals), anterior deltoids, and biceps.

1. Stand in an open doorway. Place your forearms on the door frame, elbows bent at a 90-degree angle (creating a goalpost shape).
2. Step forward gently with one foot until you feel the stretch across your chest and shoulders.
3. Keep your back straight and avoid leaning forward with your lower back.
4. Hold for 30 seconds. Repeat 2–3 times.

13. Eagle Arms Stretch (Garudasana Arms)

Focus: Shoulders (deltoids), upper back (rhomboids), and trapezius.

1. Sit or stand with a straight spine. Cross your right arm underneath your left arm.
2. Bend your elbows and wrap your forearms, bringing your palms together if possible.
3. Lift your elbows up to shoulder height and gently pull your hands away from your face to deepen the stretch across the upper back.
4. Hold for 15–30 seconds. Switch sides.

14. Shoulder Cross-Arm Stretch

Focus: Posterior deltoid (back of the shoulder).

1. Stand tall. Bring your right arm straight across your chest at shoulder height.
2. Use your left forearm to gently hook and pull the right arm closer to your chest.
3. Keep your shoulders relaxed and avoid shrugging.
4. Hold for 20 seconds. Switch sides.

15. Fingers Up and Down Stretch

Focus: Forearms (flexors and extensors), wrists, and hands.

1. Extend your left arm straight forward at shoulder height, palm facing down.
2. Use your right hand to gently pull the fingers of the left hand down toward the floor (stretching the top of the forearm). Hold for 15 seconds.
3. Flip the left palm up toward the ceiling. Use your right hand to gently pull the fingers toward the body (stretching the underside of the forearm). Hold for 15 seconds.
4. Repeat on the other side.

16. Child’s Pose (Balasana)

Focus: Lower back decompression, hips, thighs, and ankles (relaxation).

1. Start in Table Pose. Bring your glutes back to rest on your heels. You can open your knees wide or keep them together.
2. Exhale and lower your torso down between (or on top of) your thighs, extending your arms far out in front of you.
3. Relax your arms and shoulders, allowing your forehead to rest on the floor.
4. Hold for 30–60 seconds, breathing deeply.

17. Standing Back Flexion Stretch (Forward Fold)

Focus: Hamstrings, calves, and lower back decompression.

1. Start standing, feet hip-width apart.
2. Hinge forward at the hips, keeping a slight bend in the knees if needed.
3. Reach down to touch your toes, grasp your ankles, or simply let your hands hang.
4. Allow gravity to gently pull your torso down toward your legs.
5. Hold for 10–15 seconds. Return to standing slowly.

18. Knee-to-Chest Stretch

Focus: Lower back (lumbar flexion) and glutes.

1. Lie on your back, feet flat on the floor.
2. Grasp both knees with your hands.
3. Pull your knees gently but firmly toward your chest until you feel the stretch in your lower back.
4. Hold for 30 seconds. You can also perform this unilaterally (one knee at a time).

19. Garland Pose (Malasana)

Focus: Hips, groin, ankles, and torso elongation.

1. Start standing, feet wider than shoulder-width, toes angled outward.
2. Lower down into a deep squat, keeping heels planted if possible (use blocks under heels for support if needed).
3. Bring your elbows inside your knees and press your palms together (prayer position). Use your upper arms to gently push your knees wider.
4. Hold for 5 deep breaths, maintaining a straight spine.

20. Seated IT Band Stretch

Focus: Iliotibial (IT) band, outer hip (Gluteus Medius), and TFL.

1. Sit on the floor, legs extended. Cross your right leg over your left, placing the right foot flat outside the left knee.
2. Hug your right knee with your left arm, pulling it toward your chest.
3. Gently twist your upper body toward the right, planting your right hand behind you for support.
4. You should feel the stretch along the outside of the right hip/thigh. Hold for 15–20 seconds. Repeat 3–5 times per leg.

21. Standing Hip Circles

Focus: Hip joint rotation, dynamic mobility.

1. Stand with feet hip-width apart. Hold onto a wall for support.
2. Lift your right knee until the thigh is parallel to the floor.
3. Slowly draw large circles in the air with your knee, moving the leg through its full range of motion (internal and external rotation).
4. Perform 5–10 circles in one direction, then reverse. Repeat with the other leg.

22. Seated Side-Straddle Stretch (Lateral Flexion)

Focus: Obliques, back, ribs, and inner thigh stretch.

1. Sit on the floor with legs splayed as wide as possible without discomfort.
2. Raise your arms overhead. Exhale and bend slowly to your right side, reaching your right elbow toward the floor.
3. Avoid rotating your spine; the bend should be purely lateral.
4. Hold for 15–30 seconds. Repeat 3–4 times, then switch sides.

23. Reclining Bound Angle Pose (Supine Butterfly)

Focus: Passive hip opening, inner thigh adductors, relaxation.

1. Lie on your back. Bend your knees and bring the soles of your feet together.
2. Allow your knees to fall open to the sides. Place your arms at your sides, palms facing up.
3. Push your heels gently toward your groin until you feel a comfortable stretch in your hips.
4. Hold the pose statically for 1–5 minutes for restorative benefits.

24. Runner’s Lunge (Lizard Pose Variation)

Focus: Deep hip opener, hip flexors, and inner thigh/groin.

1. Start in a high plank position. Step your left foot forward to the outside of your left pinky finger.
2. Keep both hands planted on the inside of the left foot.
3. Allow your back hip and knee to relax and sink toward the ground, increasing the stretch in the hip flexor.
4. Hold for 30 seconds. Switch sides.

25. Scissor Stretch (Shoulder/Triceps)

Focus: Shoulder and tricep flexibility (similar to cross-arm but more active).

*(This stretch was mentioned in the list but not detailed in the original text, so I will provide a common description for completeness.)*

1. Stand tall, extend both arms straight out in front of you at shoulder height.
2. Cross the right arm over the left arm, then sweep the arms wide open and quickly cross them again, alternating which arm is on top.
3. Perform this in a quick, controlled pumping motion (like opening and closing scissors) to dynamically warm up the shoulder joint.
4. Repeat for 10–15 repetitions.