This resting pose gently stretches the back and hips while calming the mind. Kneel on the floor, sit back on your heels, and lower your torso forward, extending your arms in front of you. Rest your forehead on the mat and breathe deeply.
Cat-Cow Pose (Marjaryasana-Bitilasana)
This flowing sequence helps relieve tension in the spine and neck. Start on all fours with wrists under shoulders and knees under hips. Inhale, arch your back (Cow Pose), and exhale, round your spine (Cat Pose). Repeat several times.
Downward-Facing Dog (Adho Mukha Svanasana)
This pose stretches the entire body and helps release stress. From all fours, lift your hips up and back, straightening your legs and forming an inverted V-shape. Press your hands firmly into the mat and let your head hang.
Standing Forward Bend (Uttanasana)
This pose calms the mind and stretches the hamstrings and back. Stand with feet hip-width apart, hinge at your hips, and fold forward, letting your head and arms hang. Bend your knees slightly if needed.
Legs-Up-the-Wall Pose (Viparita Karani)
This restorative pose promotes relaxation and reduces anxiety. Sit close to a wall, lie back, and swing your legs up against the wall. Rest your arms by your sides and focus on your breath.
Seated Forward Bend (Paschimottanasana)
This pose stretches the back and hamstrings while calming the nervous system. Sit with legs extended, inhale to lengthen the spine, and exhale to fold forward over your legs.
Bridge Pose (Setu Bandhasana)
This pose opens the chest and shoulders while calming the mind. Lie on your back, bend your knees, and place your feet hip-width apart. Lift your hips, clasp your hands under your back, and press your feet into the mat.
Tree Pose (Vrksasana)
This balancing pose enhances focus and calm. Stand on one leg, place the sole of your other foot on your inner thigh or calf, and bring your hands together at your heart. Breathe deeply and switch sides.
Corpse Pose (Savasana)
This final relaxation pose is essential for stress relief. Lie on your back with legs extended and arms by your sides, palms facing up. Close your eyes and focus on your breath, allowing your body to fully relax.
This restorative pose opens the hips and promotes relaxation. Lie on your back, bring the soles of your feet together, and let your knees drop to the sides. Place your hands on your belly or by your sides.