Lie on your back with your legs together and your arms extended straight out to your sides at shoulder height with your palms facing up. Place your left foot on your right knee. Lift the hips from the floor and twist onto your right hip, while gently pulling your left knee toward the floor with your right hand. Turn and look toward your left hand, still extended out, and hold for six long breaths. Return to center position, extend both legs out again, switch sides, and repeat. The abdominal twist opens up the abdomen and the lungs to help promote deep breathing, releases tension in the lower back, lengthens the spine and stretches the shoulders.
Sit on the floor and extend your legs straight out in front of you. Without using your arms, slide your right foot up your left thigh, resting the sole of the foot against the inside of your leg. Reach the arms up overhead and interlace the fingers. Extend your torso forward, leading with the chest, and lower your hands to a comfortable place along your left shin. Keeping the hands where they are, raise the chest, arch the back and look up, holding for one breath. Then lower the chest again and hold for six long breaths. Repeat several times, each time trying to bring your forehead comfortably closer to your shin. Then return to the sitting position, switch legs and repeat the whole sequence. The head-to-knee pose opens up the hips and stretches the hamstrings and lower back.