yoga exercises that can help improve stiffness and promote self-care:

Gentle stretches:

Neck rolls: Slowly roll your head in a circular motion, first clockwise and then counter-clockwise. Repeat 5-10 times in each direction.
Neck rolls yoga exercise
Shoulder rolls: Roll your shoulders forward and backward in a circular motion. Repeat 5-10 times in each direction.
Shoulder rolls yoga exercise
Wrist circles: Make small circles with your wrists, first forward and then backward. Repeat 5-10 times in each direction.
Wrist circles yoga exercise
Ankle circles: Make small circles with your ankles, first clockwise and then counter-clockwise. Repeat 5-10 times in each direction.
Ankle circles yoga exercise
Yoga poses:

Child’s pose (Balasana): Kneel on the floor with your toes together and sit back on your heels. Rest your forehead on the floor and extend your arms out in front of you. Hold for 30 seconds to 1 minute.
Child’s pose yoga exercise
Cat-cow pose (Marjaryasana-Bitilasana): Start on your hands and knees with your hands shoulder-width apart and your knees hip-width apart. As you inhale, arch your back and look up. As you exhale, round your back and tuck your chin to your chest. Repeat 5-10 times.
Catcow pose yoga exercise
Downward-facing dog (Adho Mukha Svanasana): Start on your hands and knees with your hands shoulder-width apart and your knees hip-width apart. Press your hips back and up towards the ceiling, straightening your legs as much as possible. Keep your heels pressing towards the floor and your gaze between your legs. Hold for 5-10 breaths.
Downwardfacing dog yoga exercise
Warrior II pose (Virabhadrasana II): Stand with your feet hip-width apart and step one foot back, bending your front knee at a 90-degree angle. Keep your back heel lifted and your arms extended out to the sides, parallel to the floor. Hold for 5-10 breaths and then repeat on the other side.
Warrior II pose yoga exercise
Triangle pose (Trikonasana): Stand with your feet wide apart and turn your left foot out and your right foot slightly inward. Bend your left knee and reach your left hand down towards the floor or a block. Extend your right arm up towards the ceiling. Hold for 5-10 breaths and then repeat on the other side.
Triangle pose yoga exercise
Meditation:

Find a quiet place to sit or lie down comfortably. Close your eyes and focus on your breath. If your mind wanders, gently bring your attention back to your breath. Sit for 5-10 minutes.
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