It’s important to start each exercise session with some form of moderate stretching. Stretching alone may be enough of a workout when you’re first starting, especially if your muscles are very stiff. Just practice trying to stretch your muscles out. You might try squatting down, with your feet flat on the ground and then slowly stretching yourself up, raising your arms above your head an stretch out as far as you can. Then bring your arms back down to your side and repeat.
Squatting flat footed can take quite a bit of practice as most people in western countries are not used to squatting this way, however it can be beneficial to squat and then do deep breathing exercises while in this position as it can help alleviate gas & bloating.