1. Cat-Cow Stretch
- Begin on hands and knees, aligning wrists under shoulders and knees under hips.
- Inhale: Arch back, lifting chest and tailbone, and gaze up (Cow).
- Exhale: Round spine, tuck tailbone, and drop head (Cat).
- Repeat 5-10 times.


2.  Thread the Needle
- Start on hands and knees.
- Inhale: Lift right arm to the sky.
- Exhale: Thread right arm under left, resting right shoulder and cheek on the ground.
- Extend left arm overhead or place on lower back.
- Hold 30-60 seconds, then switch sides.


3. Neck Rolls
- Sit cross-legged or on a chair.
- Slowly drop head to right shoulder, feeling the stretch in the left side of the neck.
- Gently roll head forward, down, and up to left shoulder.
- Continue 3-5 times, then switch directions.


4. Eagle Arms
- Stand or sit tall.
- Cross right arm under left, bending elbows, and touch palms together.
- Lift elbows, while keeping shoulders relaxed.
- Hold 15-30 seconds, then switch arms.


5. Extended Puppy Pose
- Start on hands and knees.
- Walk hands forward, lowering chest to the ground.
- Rest forehead on the mat, keeping hips over knees.
- Stretch arms forward, feeling the stretch in shoulders and neck.
- Hold for 30-60 seconds.
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