Start on your stomach with knees into your chest and forehead resting on your hands. Relax your hips and stretch through your spine. To sink deeper into the stretch, spread your legs to move your knees out to the side, keeping your feet together. Hold each position for 15-30 seconds. To progress, reach one hand across your body, twisting your spine. Repeat on the other side. Hold each position for 15-30 seconds. To open your chest and rotate your thoracic and lumbar spine, start with your left arm bent and forearm on the floor and your right arm bent and elbow on the floor. Twist open to the right, holding the end range for a few seconds before returning back to the start. Repeat on the other side.