2. The lying twist
Lie on your back and extend your arms out to the side. Lift up your legs using your knees and then lower them to one side until your thigh touches the floor. Raise your legs again and repeat for the opposite side.
3. The boat pose
First, sit down with your knees bent and your feet flat on the ground with your hands resting at your hips. While keeping your back straight, lift up your feet and extend your arms forward. Balance yourself on your sitting bones and lengthen your front torso. Breathe and straighten out your legs so that you make a “V” shape. Stay in this pose for about 5 breaths, all the while spreading your shoulder blades.
4. The chair pose
Despite the name, you don’t really need to do this using a chair. Stand up with your feet apart, breathe, and raise your arms over your head. If you are sitting on a chair or leaning forward, your torso should lean forward over the thighs. Hold the position for 5 breaths. Return to the starting position and switch sides.