Feb 10, 2025
Aarushi BhaduryStart on hands and knees. Inhale, drop your belly, look up (cow). Exhale, round your spine, tuck your chin (cat). Flow gently between these poses, stretching your spine.
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Start on hands and knees, then sit back on your heels. Fold forward, resting your forehead on the floor. Extend your arms forward or alongside your body. This stretches your back, hips, and shoulders.
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Lie down, one hand on your chest, the other on your belly. Inhale deeply through your nose, feeling your belly rise. Exhale slowly through your mouth, relaxing your body. Repeat for several minutes.
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Lie on your back, knees bent. Cross your right ankle over your left knee. Gently pull your left thigh towards your chest, feeling a stretch in your hip and glutes. Repeat on the other side.
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Lie on your back, knees bent. Lift your hips off the floor, squeezing your glutes. Lower gently. This strengthens glutes and core while stretching your hips.
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Kneel facing a chair or low table. Fold forward at your hips, resting your forearms on the surface. This gentle stretch targets your back and shoulders, releasing tension.
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Lie on your back, knees bent, feet flat. Gently swing your knees from side to side, keeping your shoulders on the floor. This releases tension in your lower back and hips.
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Lie on your back, hips close to a wall. Rest your legs up against the wall, arms at your sides. This pose helps drain fluids and calms your mind.
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Gently tilt your head to the right, ear towards your shoulder. Hold, then repeat on the left. Slowly rotate your head clockwise and counterclockwise, easing neck and shoulder tension.
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Relax your shoulders. Roll them forward in a circular motion, then reverse the direction. This simple exercise helps release built-up tension in your shoulders and upper back.
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