Cat-Cow Stretch (Marjaryasana-Bitilasana)
This gentle, flowing movement is one of the best ways to warm up your spine and improve its flexibility. It helps release tension in the neck, shoulders, and back while promoting mobility. 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 towards the mat, lifting your chest and tailbone to create an arch in your back for Cow Pose. As you exhale, round your spine up toward the ceiling, tucking your chin to your chest for Cat Pose. Continue flowing between these two poses for 5-10 breaths, synchronizing your movement with your breath.
Downward-Facing Dog (Adho Mukha Svanasana)
A foundational pose in yoga, Downward-Facing Dog is a full-body stretch that especially targets the hamstrings, calves, and shoulders. From your hands and knees, tuck your toes and lift your hips up and back, forming an inverted 'V' shape with your body. Keep your hands shoulder-width apart and your feet hip-width apart. Beginners can keep a generous bend in the knees to focus on lengthening the spine. To deepen the calf and hamstring stretch, gently 'walk the dog' by bending one knee and then the other, pressing the opposite heel toward the floor. Hold for 5 deep breaths.
Seated Forward Bend (Paschimottanasana)
This pose is an intense stretch for the entire back side of the body, particularly 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, hinge at your hips and begin to fold forward over your legs. Don't worry about touching your toes; the goal is to maintain a long spine rather than rounding your back. If your hamstrings are tight, keep your knees slightly bent. You can also wrap a yoga strap or towel around your feet to gently deepen the stretch without straining. Hold for 30 seconds.
Bridge Pose (Setu Bandhasana)
Bridge Pose is a gentle backbend that helps improve spinal flexibility and stretches the chest, neck, and hip flexors. It's an excellent counter-pose for the effects of sitting all day. Lie on your back with your knees bent, feet flat on the floor hip-width apart, and close enough that you can touch your heels with your fingertips. As you inhale, press into your feet and lift your hips off the floor. Keep your thighs parallel. For a more restorative version, you can slide a yoga block under your sacrum for support. This pose strengthens your glutes and back while opening the front of your body. Hold for 5 breaths and then slowly roll your spine back down to the floor.
Triangle Pose (Trikonasana)
Triangle Pose is a fantastic standing pose for stretching the hamstrings, hips, and side body. Stand with your feet wide apart, about three to four feet. Turn your right foot out 90 degrees and your left foot in slightly. Extend your arms parallel to the floor. Inhale, and as you exhale, reach forward over your right leg and then hinge at your hip, bringing your right hand down to your shin, ankle, or a block. Extend your left arm toward the ceiling, opening your chest. Keep both legs engaged and lengthen through both sides of your torso. Hold for 3-5 breaths before switching sides.
Child's Pose (Balasana)
An essential resting pose, Child's Pose offers a gentle stretch for the back, hips, thighs, and ankles. It's a moment to reconnect with your breath and release tension. From your hands and knees, bring your big toes to touch, widen your knees slightly, and sit your hips back onto your heels. Fold your torso forward between your thighs, resting your forehead on the mat. Your arms can be stretched out in front of you or resting alongside your body with the palms facing up. Breathe deeply into your back, feeling it expand with each inhale. Stay here for as long as it feels comfortable.
