This pose helps to stretch the back and hips, and can also help to relieve stress and calm the mind.
To deepen the stretch, you can bring your arms further out in front of you or widen your knees slightly.
2.Forward Fold (Uttanasana)
This pose stretches the hamstrings, lower back, and shoulders. It can also help to improve digestion and reduce stress.
If you have tight hamstrings, you can bend your knees slightly to make the stretch more comfortable.
3.Downward-Facing Dog (Adho Mukha Svanasana)
This pose stretches the entire back body, including the calves, hamstrings, and lower back. It can also help to improve digestion and strengthen the arms and shoulders.
To deepen the stretch, you can walk your hands closer together or try lifting one leg off the ground at a time.
4.Cat-Cow Pose (Marjaryasana-Bitilasana)
This pose helps to stretch the spine and increase mobility in the back. It can also help to improve digestion and relieve stress.
To increase the intensity of the stretch, you can lift your hips up higher on the inhale and round your spine more on the exhale.
5.Seated Forward Fold (Paschimottanasana)
This pose stretches the hamstrings, lower back, and shoulders. It can also help to improve digestion and reduce stress.
If you have tight hamstrings, you can bend your knees slightly to make the stretch more comfortable.
6.Wind-Relieving Pose (Pavanamuktasana)
This pose helps to stimulate the digestive system and relieve constipation. It also stretches the lower back and hips.
To increase the intensity of the stretch, you can bring your knee closer to your chest or lift your head and shoulders off the ground.
7.Happy Baby Pose (Ananda Balasana)
This pose stretches the lower back and hips, and can also help to reduce stress and calm the mind.
To increase the intensity of the stretch, you can grab onto your feet with both hands and lift your hips up off the ground.
8.Plank Pose (Kumbhakasana)
This pose helps to strengthen the core and improve digestion. It also helps to improve balance and stability.
Start in a plank position with your hands shoulder-width apart and your feet hip-width apart. Engage your core and hold this position for 30 seconds to 1 minute, breathing deeply.
9.Seated Twist (Ardha Matsyendrasana)
This pose helps to stimulate the digestive system and improve flexibility in the spine. It also helps to reduce stress and improve circulation.
Sit on the ground with your legs extended in front of you. Bend your right knee and place your foot outside of your left thigh. Place your left hand behind you and your right hand on your right knee. Inhale and lift your chest, exhale and twist towards your right knee. Hold this pose for 30 seconds to 1 minute, then repeat on the other side.
10.Lizard Pose (Utthan Pristhasana)
This pose helps to stretch the hip flexors and improve digestion. It also helps to improve balance and stability.
Start in a plank position with your hands shoulder-width apart and your feet hip-width apart. Step your right foot forward and lower your left knee to the ground. Bring your hands to the ground on either side of your right foot and hold this pose for 30 seconds to 1 minute. Repeat on the other side.
