Jan 08, 2025
Aarushi BhaduryStart on your hands and knees. Inhale as you drop your belly and lift your chest and tailbone (Cow Pose). Exhale as you round your spine and tuck your chin to your chest (Cat Pose). This pose warms up the body and improves coordination and balance.
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From Downward-Facing Dog, lower your hips to the mat and bring your chest forward. Place your hands underneath your shoulders and inhale as you lift your chest off the mat. Keep your shoulders relaxed and gaze forward.
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From Standing Forward Bend, place your hands on the mat and step your feet back into a plank position. Then, lift your hips up and back, forming an inverted V-shape. Press through your hands and feet, lengthening your spine.
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Lie on your back with your arms at your sides and your palms facing up. Close your eyes and relax your entire body. Focus on your breath and allow yourself to rest and rejuvenate. This pose calms the mind and body and reduces stress and fatigue.
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Start by standing tall with your feet together, grounding down through your feet. Engage your leg muscles, lengthen your spine, and reach your fingertips towards the floor. Imagine a string pulling you up from the crown of your head.
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From Mountain Pose, exhale and hinge at your hips, folding forward. Keep a slight bend in your knees if needed. Let your head hang heavy and feel a stretch in your hamstrings. This pose calms the brain and helps relieve stress and mild depression.
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From Mountain Pose, place the sole of one foot on your inner thigh or calf of the opposite leg. Bring your hands together in front of your chest or extend them overhead. Find your balance and gaze at a fixed point.
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From Warrior II, straighten your front leg and reach forward with your front hand. Hinge at your hips and lower your front hand towards your shin or the floor. Extend your other arm towards the ceiling. This pose stretches the legs and torso and improves stability.
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From Warrior I, open your arms out to the sides, parallel to the floor. Turn your head to gaze over your front fingertips. This pose strengthens the legs and improves balance and concentration.
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From Downward-Facing Dog, step one foot forward between your hands. Bend your front knee to 90 degrees and keep your back leg straight. Raise your arms overhead and gaze forward. This pose strengthens the legs and opens the chest and shoulders.
Credit: Canva
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