Gomukhasana(Cow Face Pose)
Benefits: This pose opens your shoulders, an area of the body that gets overworked in sports like tennis as well as under-stretched during long days at the computer. Focusing on leaning forward also releases your hamstrings.
How to do it: Sit on the floor. Bend your legs and cross your right knee over your left, aiming to stack your knees if you can. Reach your right arm up, holding a strap if you need it. On an exhale, reach your left arm under and grasp the towel or your right fingers. Gently lean forward if possible. Stay in the pose for 30 to 60 seconds, then release and repeat on the other side.