Tadasana (Mountain Pose): – Benefits: Improves posture and strengthens the legs and core. – Tip: Focus on grounding through your feet and maintaining a steady breath
Vrikshasana (Tree Pose): – Benefits: Enhances balance and stability, stretches the hips and thighs. – Tip: Use a wall or chair for support if needed to maintain balance
Cat-Cow Stretch: – Benefits: Promotes flexibility in the spine, alleviates back tension. – Tip: Move gently between the poses, synchronizing movement with breath
Baddha Konasana (Bound Angle Pose): – Benefits: Opens the hips and groin, relieves discomfort in the lower back. – Tip: Use blankets or blocks under your knees for support if your hips feel tight
Virabhadrasana II (Warrior II Pose): – Benefits: Strengthens the legs, improves circulation, and builds stamina. – Tip: Keep the pelvis stable and avoid deep lunges; focus on the external rotation of the front thigh
Sukhasana (Easy Pose) with Pranayama (Breathing Exercises): – Benefits: Calms the mind, enhances relaxation, and regulates breathing. – Tip: Practice gentle pranayama techniques like abdominal breathing or alternate nostril breathing
Marjaryasana-Bitilasana (Cat-Cow Pose): – Benefits: Maintains flexibility in the spine, helps relieve back pain. – Tip: Move slowly and avoid deep arching or rounding of the back
Balasana (Child's Pose): – Benefits: Relaxes the back, shoulders, and neck, promotes calmness. – Tip: Use props like a bolster or pillow under your forehead or chest for comfort
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