Cat-Cow Stretch (Marjaryasana-Bitilasana)
This gentle, flowing movement is the perfect way to warm up your back and connect with your breath. It is renowned for improving spinal flexibility and relieving tension in the back and neck. Start on your hands and knees in a 'tabletop' position, with your wrists
directly under your shoulders and your knees under your hips. As you inhale, drop your belly, lift your chest and gaze upwards into Cow Pose. As you exhale, round your spine towards the ceiling, tucking your chin to your chest into Cat Pose. Flow between these two movements for about a minute, synchronizing each movement with your breath to gently awaken the spine.
Downward-Facing Dog (Adho Mukha Svanasana)
Arguably one of the most recognized yoga poses, Downward-Facing Dog provides a full-body stretch that is fantastic for beginners. It deeply stretches the hamstrings, calves, and spine while also building strength in the arms and shoulders. From your tabletop position, tuck your toes and lift your hips up and back, forming an inverted 'V' shape with your body. Spread your fingers wide and press firmly into your hands. If your hamstrings feel tight, keep a generous bend in your knees; the priority is maintaining a long, straight spine. Your heels do not need to touch the floor. Hold for 30 to 60 seconds, breathing deeply.
Bridge Pose (Setu Bandhasana)
Bridge Pose is a gentle backbend that helps to stretch the chest, neck, and spine. It’s an excellent counter-pose for anyone who spends long hours sitting. To begin, lie on your back with your knees bent and feet flat on the floor, about hip-distance apart. Your feet should be close enough that you can touch your heels with your fingertips. Press down through your feet and lift your hips off the floor. You can keep your arms flat on the floor or clasp your hands together underneath your back, rolling your shoulders under to open the chest even more. This pose strengthens your back muscles and glutes while improving spinal flexibility.
Child's Pose (Balasana)
Child's Pose is a resting posture that offers a gentle stretch for the hips, thighs, and lower back. It’s a go-to for relaxation and can be used at any point during your practice when you need a moment to reset. Start by kneeling on the floor, touching your big toes together and sitting back on your heels. Separate your knees about as wide as your hips. Fold your torso forward between your thighs and rest your forehead on the mat. Your arms can be extended forward or rested alongside your body with the palms facing up. Breathe into your back body, feeling the gentle release of tension.
Seated Forward Bend (Paschimottanasana)
This pose provides an intense stretch for the entire back of the body, particularly the hamstrings and spine. Sit on the floor with your legs extended straight out in front of you. You can sit on a folded blanket to help tilt your pelvis forward. Inhale and lengthen your spine. As you exhale, hinge forward from your hips, not your waist, and walk your hands down your legs. It doesn't matter if you can't touch your toes; simply hold onto your shins, ankles, or whatever is accessible without rounding your back too much. With each exhale, try to relax a little deeper into the stretch. If you have tight hamstrings, keep your knees slightly bent.
