1. Cobra Pose (Bhujangasana): Lie on your stomach, place your hands under your shoulders, and lift your chest off the mat while keeping your elbows close to your body, gently arching your back.
2. Upward-Facing Dog Pose (Urdhva Mukha Svanasana): Start in a plank position, lower your hips to the floor, and press into your palms to lift your chest and gaze upward, opening your heart towards the sky.
3. Camel Pose (Ustrasana): Kneel on the mat, tuck your toes, place your hands on your lower back, and gently arch backward, reaching your hands towards your heels while lifting your chest towards the ceiling.
4. Bridge Pose (Setu Bandhasana): Lie on your back, bend your knees, place your feet hip-width apart, and lift your hips towards the sky, pressing into your feet and engaging your glutes to open your chest.
5. Fish Pose (Matsyasana): Lie on your back, place your hands under your hips, and press into your forearms and elbows to lift your chest and upper back off the mat, creating a gentle arch in your spine.
6. Bow Pose (Dhanurasana): Lie on your stomach, bend your knees, reach back to grasp your ankles, and lift your chest and thighs off the mat, opening your heart and stretching the front of your body.
7. Wheel Pose (Urdhva Dhanurasana): Lie on your back, bend your knees, place your hands by your ears, and press into your palms and feet to lift your chest and hips off the mat, creating a deep backbend.
8. Supported Fish Pose: Sit on the edge of a folded blanket or bolster, lie back, and allow the support to gently open your chest and shoulders, releasing tension and improving posture.
9. Puppy Pose (Uttana Shishosana): Start in a tabletop position, walk your hands forward, lower your chest towards the mat, and rest your forehead on the ground, stretching your arms and opening your heart.