Watch Paschimattanasana A
Paschimottanasana A helps to reduce stress and calms the mind. It stretches the spine and hamstrings. Be sure to practice this posture with a long spine, instead of rounding the back. Also, keep the leg muscles engaged.
Purvottanasana strengthens the shoulders, back and legs. It also helps to open and stretch the chest and shoulders.
Ardha baddha padma paschimottanasana opens the hips and knees and stretches the spine. The abdominal organs are toned as circulation is increased.
Tiriang Mukha Eka Pada Paschimottanasana: calms the mind and opens the hips. Be sure to modify with a block if you have any pain in the knee of the bent leg.