1. Lie on your back with your knees bent. 2. Bring your knees towards your chest. 3. Circle your knees clockwise. 4. Change direction, keeping the movement fluid and controlled.

1. Lie flat on your back with your legs fully extended and arms relaxed on the sides. 2. Bend your knees and bring them towards your chest. 3. Hug your knees with both arms, gently pulling them closer to your chest. 4. Keep your back flat on the mat and relax your neck and shoulders.

1. Lie down flat on your back on a mat. 2. Bend your knees and bring them towards your chest. 3. Grasp the outside edges of your feet with your hands. 4. Gently spread your knees wider and relax in the pose, bringing them to your armpits. 5. Relax in the pose, deepening the stretch with each exhalation.

1. Start in the hyperextension bench, pad just below hips, arms crossed over chest. 2. Keeping your legs and back straight, slowly bend at the hips to lower your torso. 3. Raise torso up until you reach the starting position.