Here is a yoga routine recommended by experts to get your day going.
Start by lying on your back and hugging your knees to your chest. You should feel a gentle stretch in the spine. Breathe in and out through the stretch.
Release your legs and roll onto your chest, allowing your forehead or cheek to rest on the floor. Rest your forearms and place your palms on the ground, directly under your shoulders, while keeping your bent elbows tight against your sides.
This pose is useful to encourage spine mobility and flexibility. Rise to a kneeling tabletop position, keeping your hands shoulder-width apart and your knees hip-distance apart directly under your hips.
This is a gentle and foundational pose that stretches the spine. It’s also a pose you can return to in any yoga class if you need to rest or reset.
There are several ways to do this pose, depending on your flexibility and what part of your spine you want to target. Start by lying down on your back and bringing your knees up toward your chest.