Cat Back: Position yourself on your hands and knees, arms directly below your shoulders, knees directly below your hips. Drop the center of your back toward the floor, inhaling. On the exhale, arch your back up. Repeat ten times slowly. Remember to breathe.
FIGURE APP-5(A): Cat back (first position)
FIGURE APP-5(B): Cat back (second position)
Wall Sits: With feet shoulder-width apart and knees slightly bent, stand with your back against the wall, pressing the small of your back into the wall. Slowly lower yourself until your thighs are parallel to the floor, keeping your back pressed against the wall.
Crocodile: Another yoga position. Start on your back, legs straight. Bend your right leg and rest the sole of that foot on the left knee, and scoot your hips slightly toward the right. Roll over to the left, your right knee dropping on the floor, arms reaching straight out in front of your face. Holding the right knee down with the left leg, turn the upper body and reach the right arm around in the opposite direction.
FIGURE APP-6: Wall sits
FIGURE APP-7: Crocodile
Knee Hug: Lying on your back, pull your knees into your chest and wrap your arms around your legs. Rock from side to side.
Child's Pose: For this yoga position, rest on your knees, in the “cat back” position. Slowly bring your hips back and down toward your heels, folding your stomach across your thighs and knees, until your forehead touches the ground. Depending on your flexibility, you can slowly bring your arms to the side, or bend them at the elbows and stack your hands under your head. Stay, breathing slowly, as long as the position feels comfortable.