- Easy Pose
Sit on the yoga mat with your legs crossed, feet touching under your knee, shoulders down and with straight back. If you are feeling uncomfortable then you may use a thin cushion or blanket to sit on and support your tailbone, resting your hands on the knees. Close your eyes and take few deep breaths. This pose is also used for meditation.
Benefits– Loosens the muscles ,opens the hip and pelvis muscles.
2. Twisting the spine
Sitting in easy pose , now place your fingers of both hands on the shoulder and twist your spine i.e the upper body on either side.Inhale while twisting and exhale while returning back to the position. Repeat 4 times on either side ( left side & right side)
Benefits– Gives flexibility to the spine and relieves lower back stress, strengthens the back.
3. Shoulder roll
Remaining in the same position, now roll your shoulders along with the hands in circular motion i.e 3-4 times in clockwise and 3-4 times in forward and backward circular motions. Inhale and exhale normally during the pose
Benefits– Loosens the shoulder muscles, stimulates the nerves and gives flexibility.
4. Neck roll
Sit in easy pose and now roll your head very slowly and carefully in clockwise and anti-clockwise direction for equal number of turns. Repeat for atleast 5 times. Breathe normally during this pose. After this bend your head on either side even number of times on left , right, forward and back. Repeat for 2 times.
Benefits– Releases stress from the neck, helps blood circulation and eases stiffness in the neck.
5. Cat Pose (Marjariasana)
Be on all fours like a table top position. Your hips, thighs and knees should be in straight line with each other. Your shoulders, arms in line and hands flat on the mat. Thighs and arms being parallel to each other and perpendicular to the mat. Now while you inhale lift your chin up and take your head back and push your navel towards the mat keeping your arms and legs in the same position, hold your breath for fraction of seconds. Now exhaling drop your head bringing your chin towards the chest and arch your back towards the ceiling. Repeat for 6 times.
Benefits– Improves blood circulation in the body, gives flexibility to the spine, relaxes the mind and helps improve digestion and tones the abdomen.
6. Child’s Pose (Balasana)
Sit in a kneeling position, buttocks resting on your heels. Knees resting on the mat, now bend forward stretching your upper body. Stomach touching the thighs and your forehead touching the mat, your arms straight and should be resting on the floor, palms facing the mat. Relax while inhaling and exhaling deeply. Come back to normal pose after 8-10 breathes.
Benefits– Stretches the spine and thigh muscles, improves digestion, relaxes and calms the mind.