Movement 1: Seated Angle Pose Sit with legs extended and open to the sides, hooked feet, engage the core and lower the body forward and down onto the floor. Arms can be extended or forearms stacked with head resting on them. Hold for 3 minutes.

Movement 2: Bound Angle Pose Sit with bent and closed legs, knees opened to the sides and pressed towards the ground. Feet are together and hands rest on the knees, pressing them down. Hold for 3 minutes.

Movement 3: Supine Twist Lie on the yoga mat, one leg extended straight on the floor and the other knee bent at a 90-degree angle, knee pressing towards the inner side. Turn the head in the opposite direction and sink the shoulders. Hold on one side for 3 minutes.

Movement 4: Dragonfly Pose Kneel down and bring the right leg between the hands, with both thighs at a 90-degree angle. Bend the left knee forward and grab the left foot from behind, pressing it towards the glutes with the right hand. Hold on one side for 3 minutes.