Kneel on the mat, then sit back on your heels and fold forward, reaching your arms out in front of you or resting them by your sides. This pose gently stretches the back, shoulders, and hips, promoting relaxation.
Start on your hands and knees, then alternate between arching your back (Cow Pose) and rounding it (Cat Pose) while synchronizing your movements with your breath. This gentle flow helps release tension in the spine and neck.
Stand with your feet hip-width apart, then fold forward from the hips, letting your head and arms hang toward the floor. You can bend your knees slightly if needed. Forward Fold stretches the hamstrings and releases tension in the back and neck.
From Forward Fold, interlace your hands behind your back and let your arms fall overhead, allowing gravity to deepen the stretch in your shoulders and upper back. This variation adds an extra element of relaxation to the pose.
Sit close to a wall and lie on your back, extending your legs up the wall. Keep your arms by your sides or place them on your abdomen. This restorative pose promotes relaxation by encouraging gentle inversion and improving circulation.
Lie on your back with your arms by your sides and your legs extended. Close your eyes and focus on your breath, allowing your body to completely relax. Savasana is often practiced at the end of a yoga session to integrate the benefits of the practice and induce deep relaxation.
Sit on the mat with your legs extended in front of you, then fold forward from the hips, reaching for your feet or ankles. Keep your spine long and your neck relaxed. This pose stretches the entire back body and helps calm the mind.
Lie on your back with the soles of your feet together and your knees dropping out to the sides. Place your hands on your abdomen or by your sides. This pose gently opens the hips and groin area while promoting relaxation.