Seated Cat-Cow
The first asana recommended is the Seated Cat-Cow, also known as Upavistha Marjaryasana/Bitilasana. This pose involves moving the spine through a series
of gentle stretches. Begin in a comfortable seated position with your legs extended. As you inhale, arch your back, allowing your chest to open and your shoulders to move backward, as in the Cat pose. Then, as you exhale, round your spine, tucking your chin to your chest. This movement resembles the Cow pose. The recommendation is to perform 10 sets of this exercise. This exercise helps to loosen up the spinal column and enhances circulation, making it a great start to any yoga routine.
Wide-Leg Forward Fold
Up next is the Wide-Leg Forward Fold, also known as Upavishta Konasana. This pose offers a deep stretch for the inner thighs, hamstrings, and spine. To begin, sit on the floor with your legs extended wide apart. Inhale and extend your arms upward, maintaining a straight spine. As you exhale, hinge forward from your hips, keeping your back straight. If possible, reach for your toes or the floor. Hold this position, feeling the stretch in your legs and back. Performing 10 sets is recommended for this asana. Regular practice of this pose helps to alleviate tension in the back and improve flexibility.
Seated Side Stretch
The Seated Side Stretch, or Upavishta Parsva Urdhva Hastasana, focuses on lateral stretching of the torso. Start by sitting comfortably with your legs extended. Inhale, raising one arm overhead and gently bending towards the opposite side. Ensure you feel a stretch along your side body. Hold this stretch and repeat on both sides. This exercise is recommended for 5 sets on each side. This pose targets the obliques and helps to increase spinal flexibility. It also improves core strength and stability. Consistent practice supports better posture and can lead to pain relief.
Seated Pigeon Pose
Next in line is the Seated Pigeon Pose, or Upavishta Kapotasana, renowned for opening the hips. To begin, sit with one leg extended and the other bent at the knee, with the foot near your opposite hip. Lean forward gently towards your bent leg. Hold this position for 30 seconds to 2 minutes. This pose helps to release tension in the hip flexors and promote flexibility. Holding for the suggested time can enhance hip mobility. This asana is beneficial for those who sit for long periods, easing stiffness and boosting circulation.
Seated Lateral Stretch
The Seated Lateral Stretch, or Upavishta Parighasana, provides another excellent stretch. Sit comfortably with your legs extended. Inhale and extend one arm overhead, gently bending towards the opposite side. Maintain the stretch and ensure you feel it along your side body. Perform 5 sets for each side. This stretch works the obliques and enhances spinal flexibility, thereby improving posture. Regularly incorporating this asana improves core stability and can also ease back pain.
