Z Lio N.
It's more of yoga and stretch because in the morning it gives calmness to the mind. So it consists of Surya namaskar, and some basic full body stretch. Specially back stretch
typically stretching is good for you but i believe whatever you body can take you should do, if you can literally only do one stretch a day it’s better than nothing and to be honest if you continuously do that same stretch everyday you will be able to do more as your body will loosen up