• Child Pose
• Mountain Pose
• Forward Fold
• Downward-Facing Dog
• Cat Pose
• Cow Pose

The child pose gently opens hips and back. Additionally, it is regenerating and nourishing for the body.

1. Sit on your heels with your knees closed or slightly opened.
2. Bend forward, laying down on your upper legs, until your forehead touches the ground.
3. Your arms lay relaxed next to your body palms facing upwards or arms forward, palms facing the floor.

The mountain pose builds the foundation for a lot of other Yoga poses. It might look very simple, nevertheless it activates a lot of different muscles areas.

1. Come into a standing position, your arms should be at your side.
2. Ground your feet while at the same time you straighten your legs.
3. As you inhale, extend your arms.
4. While exhaling, release your shoulder blades away from your head.

With the forward fold you stretch your back and hamstrings. It reduces stress and calms the body .

1. Keep your knees slightly bent and while exhaling, fold over your legs towards the ground.
2. Keep your head and shoulders loose and relaxed, your hands touch the ground or your legs.
3. With every exhale, try to let it go and relax even further.

The downward-facing dogis a great way to stretch your back, shoulders and hamstrings. By practicing it you can get relaxed, calm down and center yourself.

1. Come onto your hands and knees. 
2. Your fingers should point forwards while your knees are positioned under your hips.
3. Lift your hips and press back. You should be in a V-shaped position now. 

If you want to stretch your back and neck the cat pose is the right exercise for you. It relaxes the spine.

1. Follow the cow position by a countermovement: As you exhale, drop your chin to your chest and arch your back up as much as you can.
2. Hold this pose for a few seconds before you return to the initial table position. 
3. Continue five or six rounds.
4. Tip: do the movement slowly and gracefully, to get a meditative effect.

With the cow pose you strengthen your spine and open your chest.

1. Come onto your fours and form a table.
2. Keep your hands directly under the shoulders and flat on the ground, your knees are hip-width apart.
3. As you inhale, raise your chin and tilt your head back, push your navel downwards and raise your tailbone.