1. Cat-Cow Pose (Marjaryasana-Bitilasana)
This gentle, flowing sequence is the perfect way to start your practice. It warms up the body and brings flexibility to the spine, which can become stiff from long periods of sitting. The movement helps to release tension in the upper back and neck while
gently stimulating your abdominal organs. To begin, get on all fours 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 gaze forward into Cow Pose. As you exhale, round your spine toward the ceiling, tucking your chin to your chest, like a cat stretching its back. Flow between these two poses for 5-10 breaths to awaken your spine.
2. Downward-Facing Dog (Adho Mukha Svanasana)
Arguably one of yoga's most iconic poses, Downward-Facing Dog is a fantastic full-body stretch. It strengthens the arms and shoulders while deeply stretching the hamstrings, calves, and spine. From your hands and knees, tuck your toes, lift your knees off the floor, and send your hips up and back, forming an inverted 'V' shape. Keep your hands shoulder-width apart and press firmly through your palms. For beginners, it's important to keep a slight bend in the knees to avoid straining the hamstrings; your heels do not need to touch the ground. Pedal your feet gently to deepen the stretch in each calf.
3. Seated Forward Bend (Paschimottanasana)
This pose provides an intense stretch for the entire back of the body, from your heels to your spine. It's excellent for opening up tight hamstrings, a common issue for many people. Sit on the floor with your legs extended in front of you. You can sit on the edge of a folded blanket to help tilt your pelvis forward. Inhale and lengthen your spine, then exhale and begin to fold forward from your hips, not your waist. The goal is to keep your back long, not to touch your toes. Rest your hands on your shins or ankles, wherever they comfortably reach. Hold for 30 seconds, breathing into the stretch.
4. Bridge Pose (Setu Bandhasana)
Bridge Pose is a gentle backbend that helps strengthen the back muscles while stretching the chest, neck, and spine. It's a great counter-pose to all the forward hunching we do over desks and phones. Lie on your back with your knees bent, feet flat on the floor hip-distance apart, and close enough that you can just touch your heels with your fingertips. As you inhale, press through your feet and lift your hips off the floor. Keep your thighs parallel. You can keep your arms flat on the floor or clasp your hands underneath your back to help open the chest even more. Hold for a few breaths before exhaling and slowly lowering your spine back down.
5. Child's Pose (Balasana)
Child's Pose is a restorative, calming posture that offers a gentle stretch for the hips, thighs, and lower back. It's a universal resting pose in yoga, perfect for ending your session or taking a break whenever you need one. From your hands and knees, bring your big toes to touch, spread your knees wide, and sit your hips back on your heels. Fold your torso forward, resting your forehead on the mat. You can extend your arms forward or rest them alongside your body. This pose helps relieve tension, calms the nervous system, and provides a moment of quiet introspection.
