Side chest expansion

Grab a fixed object in the room with one hand, such as a door frame. Then, open your legs to shoulder width apart and slowly bend the knee of the leg on the same side as the one you're reaching for, without bending too far, in a side lunge position. Turn your body backward as shown in the picture, looking at your fingertips, as if your chest is being stretched. Hold for 4-6 deep breaths, then switch sides.

Torsion

Sit on the mat with your legs bent, toes pointed and insteps flexed. Bend your elbows into a ballet pose and place your hands in front of your abdomen, tightening your core. Keeping your lower body still, twist your hips to the left, turning your body to the left, with your head following. Hold this position for 5 seconds, then return to the center. Repeat on the right.

Relax your shoulders

Sit on the ground with your knees bent, thighs and calves at a 90-degree angle, and a fist's width of space between your feet. Lean your upper body slightly backward, extend your arms straight, and support yourself on the ground behind you, about 15 centimeters away from your buttocks. Tighten your abdominal muscles, straighten your upper body as much as possible, tilt your shoulder blades back and down, relax your shoulders, and do not shrug.

Easy Yoga for Spinal Twists

Choose a relatively firm stool, sit on it with the top third of your thighs together, and then turn your body to one side. You can support yourself with one hand on the stool and the other hand on your knee. Hold this position for 2-3 deep breaths, then repeat on the other side.

sunken

Lie flat on a mat with your elbows bent and placed beside your chest. Bend your knees and use your hands and feet to lift your body. Lower your hips while simultaneously lifting your right leg and straightening your lower leg, pointing your toes upward at a 45-degree angle and flexing your instep. Then, lift your left toes (beginners can place the sole of their foot firmly on the ground for balance), turn your head to the left, hold the position for 5 seconds, and return to the starting position.