Basic flexibility and lengthening stretches (same as in warm-up and cool-down plus a couple more)
Neck stretch
In a sitting position legs crossed, slowly move the head to the left, hold. Slowly move the head to the right, hold. Slowly move the head forward, hold.
Side and Shoulder Stretch
Interlock fingers and stretch arms above your head with the palms of the hands facing the sky. Slowly push hands slightly back and up. Release, lower arms and clasp hands behind the back. Lift as high as comfortably possible, and hold.
Shoulder and Triceps Stretch
While Standing, slowly raise the left arm above the head, place left hand down the back and pull on the left elbow with the right hand, hold. Switch arms, right arm above the head, place right hand down the back and pull on the right elbow with the left hand, hold.
Shoulder and Chest Stretch
Slowly extend both arms behind the back and interlock fingers. With the palms facing inwards slowly raise the arms upward. Hold.
Standing Side Stretch (External obliques)
Stand with feet a little more than shoulder width apart and knees slightly bent. Slowly reach the Left arm above the head and place the right hand on the thigh. Slowly bend from the hips to the right side. Hold. Maintain body in the same plane. Repeat on the opposite side.
Upper Back Stretch
Take your right arm across your body at shoulder height and place your right hand around your back. With your left hand gently pull your right arm further around your body, Hold. Repeat on the opposite side.
Standing Groin Stretch
Stand with the feet about a meter apart and the left foot one-step forward, hold. Keeping the right leg straight and the foot on the floor bend the left knee at a 90 deg. Angle, hold. Repeat on the opposite side.
Standing Calf Stretch
Keeping the left leg straight, bend the right leg, with the left hand slowly reach down and touch your left toe (lift the left toe), hold. Ensure that the heel of the back leg remains on the ground. Switch legs and repeat on the opposite side.
Variation: Have both legs together and straight, thus stretching both legs at the same time.
Thigh Stretch (Quadriceps)
Stand on the left leg, with the right hand grasp the left ankle and slowly pull into the buttock. To increase the stretch draw the knee back and extend the hip a little further, hold. Switch legs and repeat on the opposite side. If balancing on one leg is difficult, it may be necessary to find a support such as a partner.
Entire Body Stretch
Lie flat on your back with your legs two or three inches apart and your arms lying over your head, also two or three inches apart. Now stretch your arms out in the direction they are pointing and, at the same time, your feet in the opposite direction, as if you were trying to lengthen your body. Hold. Then relax. Repeat three or four times.
Back Stretch
Lie flat on your back. Grasp your right knee with both hands and pull it up and in toward your chest as far as is comfortable. Hold for 10 seconds, keeping your head flat on the floor. Then do the same with your left leg. Then pull both knees into your chest and hold them there.
Yoga
Feel free to add more yoga poses into your repertoire. These are just the basic poses that we have been working on. Remember that kids won't be able to do them perfect from day one. It takes lots of practice. The photos are examples of my daughter doing the poses. She does not have perfect form yet, but it at least gives you an idea of what the pose should look like.
Salute to the Sun:
1. Stand relaxed, feet together. Arms should be at your sides or folded in front of your chest in the prayer position. (Breathe out slowly.)
2. (Breathe in slowly as you…) Raise your arms over your head. Stretch back as far as you comfortably can.
3. (Breathe out slowly as you…) Bend forward and place your hands on the floor. If you can’t put your hands flat on the floor, try to touch with just your fingertips. Bring your head as close as possible to your knees as you stretch downward.
4. (Breathe in slowly as you…) Shift your weight to your hands by flexing your knees. Stretch your left leg backward and touch the toes to the floor. While your right knee is bent, keep your right foot flat on the floor between your hands. (Breathe out slowly.)
5. (Breathe in slowly as you…) Stretch your right leg back, keeping your body in a straight line from head to heels.
6. (Breathe out slowly as you…) Lower your body to the floor (as if you were coming down from a push-up), keeping your bottom up in the air so you are touching the floor at only eight points: forehead, two hands, chest, two knees, and toes.
7. (Breath in slowly as you…) Supporting yourself on your hands, knees, and toes, bend backward from your waist. This pose, when done by itself, is called the Cobra. Hold it, stretching gently back a little more. Breathe in and out a few times.
8. (Breathe out slowly as you…) Lift your bottom high up in the air, but keep your hands and feet flat on the floor. If your heels rise up, gently stretch them downward, one at a time. This limbers up the Achilles tendons. Hold this position while breathing in and out a few times. This is the Dog pose.
9. (Breathe in slowly as you…) Bring your right leg forward and tuck your knee under your chin. (Breathe out slowly.)
10. (Breathe in slowly as you…) Bring your left leg forward. Both feet should now be between your hands again. Your chin should be pressed against your knees. (Breathe out slowly.)
11. (Breathe in slowly as you…) Stand slowly and raise your arms over your head once again.
12. (Breathe out slowly as you…) Return to your starting position. Relax and breathe deeply several times.
The Shoulder Stand and the Plow:
1. Lie on your back on a pad, rug, or folded blanket. Your hands should be lying at your sides, palm down. Breathe in and out a few times to get a rhythm going.
2. (Breathe out slowly as you…) Raise your legs slowly. Keep your thighs relaxed and let your stomach muscles do most of the work.
3. (Breathe in slowly as you…) Without stopping, let the rest of your body follow your legs up in the air until your spine and legs make a straight line. Support yourself by holding your back with your hands. Your elbows and your shoulders for the three points of a stable tripod. This is the Shoulder Stand. (Breathe in and out several times)
4. (Breathe out slowly as you…) Slowly lower one leg behind your head to the floor, or as near the floor as you can get.
5. (Breathe in slowly as you…) Bring that leg back up.
6. (Breathe out slowly as you…) Lower the other leg.
7. (Breathe in slowly as you…) Bring it up.
8. (Breathe out slowly as you…)Lower both legs toward the floor. Flex your knees, if necessary, so that both big toes can touch the floor. Extend your arms again for support. Hold and breathe in and out. This is the Plow.
9. (Breathe in slowly as you…) Now bend your knees to bring them down next to your ears. Hold. Breathe out and in. 
10. (Breathe out slowly as you…) Slowly straighten your legs and begin to uncurl. Pretend you are a carpet slowly unrolling itself on the floor.
11. (Breathe in slowly as you…) Let your legs down and relax completely. Take a well-deserved rest. Breathe in and out deeply.
The Fish:
1. Sit on your heels. Keeping your knees together, move your feet apart so that you’re sitting between your heels. Tuck your toes under bottom and grasp your heels with your hands. (Breathe out slowly.)
2. (Breathe in slowly as you…) Lean back and to one side, catching your backward movement with one elbow. Go on back so you’re leaning on both elbows. Breathe out and in.
3. (Breathe out slowly as you…) Lean your head back as far as you can. Arch your chest and back.
4. (Breathe in slowly as you…) Fold your hands over your chest, and support your body only on your folded legs and the top of your head. Hold for about ten breathes. Breathe out and in, out and in.
5. (Breathe out slowly as you…) Hold your heels and rise to your elbows.
6. (Breathe in slowly as you…) Come back up to a sitting position lifting one elbow at a time.
7. (Breathe out slowly as you…) Without stopping, bend forward and touch your knees, or as close as you can get. Hold. Breathe in and out, in and out, in and out.
8. (Breathe in slowly as you…) Return to your starting position.
The Bow:
1. Lie on your stomach (on a mat or padding) and bend your legs so that you can grip your ankles. Breathe out and in and out and in.
2. (Breathe out slowly as you…) Push your feet back and up. This will lift your head and your hips so that you are balanced on your stomach.
3. (Breathe in slowly as you…) Rock gently back and forth. Ease into the rocking motion. You only need to do it a little and then do more as you become used to it. Make sure to keep breathing normally. Keep your arms straight but relaxed. Breathe out and in, out and in.
4. (Breathe out as you…) Stop rocking, hold briefly, then return to lying on the floor. Rest and breathe deeply. Breathe in and out, in and out, etc…
