4. Half Dog Pose
Find a table or chair at waist height. Stand facing the table and bend over so that your palms rest flat on the table's edge. Align your hips over your feet -- legs can be straight or bent slightly -- and lengthen your spine.

5. Wide Leg Bent Knee with Dog and Cat Tilts
Stand with your feet shoulder-width apart and knees relaxed and bent. Place your hands on your knees and imagine that your navel is being pulled up to the ceiling and then down to the floor, alternately arching (dog tilt) and rounding your back (cat tilt). Inhale as you arch your back, exhale as you round it.

6. Warrior Pose
Stand with feet about four feet apart, arms stretched out and spread wide. Turn both feet and your head to the right. Bend right leg slightly. Repeat to the opposite side.

7. Triangle
From the warrior pose, straighten legs and keep your feet pointing to the right. Lean to your right side. Extend your left arm up as you reach your right arm down to your right leg. Gently rotate your ribcage around toward the ceiling, breathing long and deep. (If your neck hurts here, turn your gaze to the toes of your right foot.) Repeat to the opposite side.