Cat-Cow Stretch (Marjaryasana-Bitilasana)
This gentle, flowing sequence is one of the best ways to warm up your spine and relieve tension in your 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 towards the mat, lift your chest and tailbone, and look forward — this is Cow Pose. As you exhale, round your spine toward the ceiling, tucking your chin to your chest, like a cat stretching its back — this is Cat Pose. Flow between these two poses for 5-10 breaths, matching your movement to your breath. This simple exercise improves spinal flexibility and promotes better posture.
Downward-Facing Dog (Adho Mukha Svanasana)
One of the most recognized poses in yoga, Downward-Facing Dog is a full-body stretch that is fantastic for flexibility. From your hands and knees, tuck your toes, and lift your hips up and back, forming an inverted 'V' shape with your body. Press firmly through your palms and work on straightening your legs, gently guiding your heels toward the floor. Don't worry if they don’t touch. Keep your head relaxed between your upper arms. This pose lengthens the hamstrings, calves, and the entire spine while also building strength in the arms and shoulders. For an extra hamstring stretch, you can gently 'pedal' your feet by bending one knee and then the other.
Seated Forward Bend (Paschimottanasana)
This pose provides a deep stretch for the entire back of the body, from your heels to your head. 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 forward from your hips, not your waist. Let your hands rest on your shins, ankles, or feet — wherever they comfortably reach without straining. The goal is to keep your spine long rather than rounding your back to reach your toes. This pose calms the nervous system while stretching the hamstrings and lower back.
Bridge Pose (Setu Bandhasana)
Bridge Pose is a gentle backbend that helps open up the chest, shoulders, and hip flexors — areas that often become tight from prolonged sitting. Lie on your back with your knees bent and your feet flat on the floor, hip-width apart. You should be able to just touch your heels with your fingertips. As you inhale, press into your feet and lift your hips off the floor. Keep your thighs parallel. You can rest your arms on the floor beside you or interlace your fingers underneath your back. This pose strengthens the back of the body and provides a wonderful counter-stretch to forward bending.
Child's Pose (Balasana)
Often used as a resting posture, Child's Pose is a simple yet profound stretch for the back, hips, and thighs. Start on your hands and knees, then sink your hips back toward your heels, folding your torso over your thighs. You can keep your knees together or take them wide for a deeper hip stretch. Rest your forehead on the mat and let your arms relax alongside your body or stretched out in front of you. This pose is incredibly calming for the nervous system and gently releases tension in the lower back and shoulders. It’s a perfect pose to come to whenever you need a moment of rest.
