Cat-Cow Stretch (Marjaryasana-Bitilasana)
This is the perfect gentle warm-up for your spine. Start on your hands and knees in a 'tabletop' position, with your wrists under your shoulders and knees under your hips. As you inhale, drop your belly, lift your chest and tailbone, and look forward
into Cow pose. As you exhale, round your spine toward the ceiling, tuck your chin to your chest, and press into your hands for Cat pose. This movement improves spinal mobility and helps relieve tension in the back and neck. Matching the movement to your breath is key.
Downward-Facing Dog (Adho Mukha Svanasana)
One of the most recognized yoga poses, Downward-Facing Dog is a full-body stretch. From your tabletop position, tuck your toes, lift your hips up and back, forming an inverted 'V' shape with your body. For beginners, it's important to keep your knees generously bent to focus on lengthening the spine. You can 'pedal' your feet by bending one knee and then the other to gently stretch your hamstrings and calves. This pose lengthens the entire back of your body, from your heels to your fingertips.
Low Lunge (Anjaneyasana)
If you spend a lot of time sitting, this pose is essential for stretching tight hip flexors. From Downward-Facing Dog, step one foot forward between your hands. Lower your back knee to the floor (you can place a towel underneath for comfort). Keep your front knee directly over your ankle and lift your torso upright, resting your hands on your front thigh for balance. You should feel a stretch in the front of your hip and thigh on the back leg. This pose is fantastic for increasing hip mobility.
Seated Forward Bend (Paschimottanasana)
This pose is a powerful stretch for the hamstrings and lower back. Sit on the floor with your legs extended straight out in front of you. You can sit on the edge of a folded blanket to help tilt your pelvis forward. Inhale to lengthen your spine, and as you exhale, begin to hinge forward from your hips, not your waist. It doesn't matter if you can touch your toes; the goal is to keep your back long. If your hamstrings are tight, bend your knees. This pose calms the mind while deeply stretching the back of the body.
Child's Pose (Balasana)
Child's Pose is a resting posture that offers a gentle stretch for the lower back, hips, and thighs. From a kneeling position, sit back on your heels, then fold your torso forward, resting your forehead on the mat. Your arms can be stretched out in front of you or resting alongside your body with palms facing up. It's an excellent pose to take whenever you need a moment to breathe and release tension. It helps to gently decompress the spine and calm the nervous system.
Supine Spinal Twist
A relaxing twist is a wonderful way to end your practice. Lie on your back and draw both knees into your chest. Extend your arms out to the sides in a 'T' shape. As you exhale, gently drop both of your bent knees over to one side, keeping your shoulders pressed into the floor. You can turn your head to look in the opposite direction for a deeper stretch. This pose releases tension in the spine and can aid in digestion. Hold for several breaths before switching to the other side.
