This one is similar to upward dog, but with your knees on the ground. It is great for the low back and stomach muscles. Simply lay down on the ground and push your upper body towards the ceiling while leaving your knees on the ground.
This one is good for any specific area. You can lay down on a tennis ball and roll with it under the muscle bothering you. Take care to avoid the spine. Also, a tennis ball under the foot can feel great.
This stretch is great for stretching out the pectoral muscles. To perform: grasp a doorframe so that your arm is behind you and stretch through the same-side shoulder so that you feel it in your chest. Take care to avoid excessive pressure on the front of your shoulder. You can grab the door at different heights to stretch out various areas of your pecs.
This stretch is similar to the one above, but you will grab the doorframe in front of you and across your body. Stretch your opposite shoulder towards the arm that’s grasping the doorframe.
FOR GLUTES AND HAMSTRINGS
Lay on your back with knees bent, cross one leg on to of the other bent knee. Reach through the opening and grasp your thigh of the still bent knee and lean back while pulling your leg towards the top of your head.