Child Pose

This pose is good for connecting with your breath and provides a gentle release for your lower back and hips.
Muscles Worked:
Lats
Lower Back
Hips

Steps:

Breathe deeply in and out here.
Get on all fours on your mat. Spread your knees wide and position your big toes so that they’re touching. Let your stomach fall between your thighs and allow your forehead to drop toward the floor. Extend your arms in front of your body with your palms on the floor. This is best shown by the image, where the palms and elbows are ideally upon the mat.

Cat Cow is a popular pose which is used to warm your body up to movement. This exercise stretches your spine, engages the core, and opens the chest.

Muscles worked:
Serratus Anterior (Chest)
Erector Spinae (Back)
Abdominals

Steps:
Get on all fours on your mat with yours hands under yours shoulders and knees under your hips. Engage your abs, exhale, and push your spine up toward the ceiling. Allow your head to fall toward your chest. Hold here for 10 seconds. Inhale and let your spine fall back down, allowing your stomach to fall toward the ground while your head comes up and back. Hold here for 10 seconds.

Chair pose is a slightly more difficult pose that stretches more parts of the body. This will also test balancing skills and will strengthen legs, back and shoulders.

Muscles worked:
Abdominals
Erector Spinae (Back)
Quads
Hamstrings
Glutes
Delts
Triceps

Steps:

Stand with your feet together and inhale, extending your arms directly overhead.

Exhale, begin to sit back into your hips, and bend your knees. Stop when your thighs are parallel to the ground.
Roll your shoulders down and back and press your tailbone toward the ground. Breathe here.