Apr 18, 2024, 10:28 PM IST
Start on your hands and knees, inhale as you arch your back and lift your chest (Cow Pose), then exhale as you round your spine and tuck your chin to your chest (Cat Pose). Repeat this fluid motion several times.
Begin on your hands and knees, then sit back on your heels, lowering your chest toward the ground and extending your arms in front of you. This pose gently stretches the hips, thighs, and lower back.
Sit on the floor with your legs extended in front of you, then hinge at your hips to fold forward, reaching for your feet or ankles. This pose stretches the spine, hamstrings, and shoulders.
Start on your hands and knees, then lift your hips toward the ceiling, straightening your arms and legs to form an inverted V shape.
From a standing position, step one foot back into a lunge, then extend your arms out to the sides parallel to the floor. Keep your front knee bent at a 90-degree angle, with the knee stacked directly over the ankle.
Begin in a wide stance with your feet parallel to each other. Turn one foot out to the side, then hinge at your hip to reach toward that foot with the same-side hand, while reaching the opposite arm toward the ceiling.
Lie on your back with your knees bent and feet hip-width apart. Press into your feet as you lift your hips toward the ceiling, keeping your knees directly over your ankles.
From a low lunge position, slide one knee forward toward the opposite wrist and lower your shin and foot toward the ground, aiming to keep your front shin parallel to the front of your mat.
Stand with your feet hip-width apart, then fold forward at your hips, letting your head and arms hang toward the floor. You can keep a slight bend in your knees if needed.