Childs Pose -- regular or wide legged. Start with widening your knees and lowering your bottom down between or resting on your feet. Extend your torso and your arms forward, and rest your forehead on the bed. Hold this pose for 30-60 seconds and breathe.
*This pose can relieve lower back and neck pain. It gently stretches your hips and thighs, ankles, all while normalizing circulation throughout your body.
Cat Pose -- Put your hands and knees on the bed, and make your wrists in-line with your shoulders, and your knees under your hips. Take a deep inhale, and as you exhale, slowly round your back, allow your chin to drop to your chest. This warms up your spine and neck. When you exhale, face your head to the ceiling, rounding your back. Repeat.
Happy Baby Pose -- Start by lying on your back, bring your knees into your chest, and grab the edges of your feet making sure your ankles stretch over your knees. Breath and hold for one minute.
*This pose opens up your hips, inner thighs, and groin. Stretches your hamstrings, all while releasing lower back tension.
Fish pose -- To start this pose, begin by lying on your back with your legs together and your arms close to your side. Bend your elbows in and lift your palms to the ceiling. Keep a consistent breathe, exhale, push into your elbows, and bend your head back down to the bed. Keep your legs active and squeeze your shoulder blades as you continue to breath, Hold for 30 seconds.
*This pose stretches the front of your body, parts such as abdominal, throat, chest, upper back muscles, neck and also improves spine flexibility and posture.
Spine twist -- Lie on your back, and bring your left knee into your chest and gently lower it over the left side of your body. Gaze to the opposite side. Hold 5-10 deep breathes.
*Benefits of this pose include: Stretches back muscles and glutes. Massages back and hip muscles, lengthens, relaxes, and realigns the spine.
Repeat on the other side now using your right knee, and gazing to your left side.
Seated forward fold -- From a seated position, extend your legs forward in front of you and flex your feet toward the ceiling. Lift your arms up and reach for your feet or ankles. Whatever gives you the best stretch. Breath and bend forward as much as you can, keeping a flat back and relaxed shoulders. Hold 30- 60 seconds.
*Benefits: Stretches hips, hamstrings and calves. Relieves tension. Calms the mind and soothes your nerves.
Thanks for checking out this post! Be sure to practice these every day to maintain healthy muscles and relieve tension!
