1. Child’s Pose (Balasana)
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Child’s Pose is a calming position that helps restore your body while gently stretching & relaxing your back muscles. When you fold forward from a kneeling position your spine and neck and upper back can let go of built-up tension. This pose encourages deep relaxation throughout your body and helps reduce stiffness and discomfort in your back area.
– Kneel on the mat with your big toes touching and your knees comfortably apart.
– Lower your hips back toward your heels.
– Slowly fold your torso forward, resting your forehead on the floor.
– Extend your arms forward or relax them alongside your body.
– Breathe slowly and remain in the pose for 30 seconds to 1 minute.
2. Cat–Cow Stretch (Marjaryasana–Bitilasana)
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– Begin on all fours with your wrists under your shoulders and knees under your hips.
– Inhale as you drop your belly, lift your chest, and arch your spine (Cow Pose).
– Exhale as you round your spine, tuck your chin, and draw your belly in (Cat Pose).
– Continue moving with your breath for 10–15 slow, controlled rounds.
3. Thread the Needle (Parsva Balasana)
You need to follow these guidelines when completing your work. Read through all the points carefully before you begin. Start by reviewing the main requirements of the task. Make sure you understand what is expected from you. If anything seems unclear ask questions before moving forward. Focus on the key objectives that have been outlined. Your work should address each of these points directly. Do not add unnecessary information that does not relate to the main goals. Keep your writing clear & straightforward. Use simple language that anyone can understand. Avoid using complicated words when simpler ones will work just as well. Organize your thoughts in a logical order. Each section should flow naturally into the next one. This makes it easier for readers to follow your ideas. Check your work carefully before submitting it. Look for any mistakes in spelling or grammar. Make sure all your facts are correct & that you have included everything that was requested. Stay within any word limits or formatting requirements that have been given. Following these rules shows that you can work within set boundaries. Be original in your approach. Do not copy text from other sources without proper credit. Your work should reflect your own understanding and effort. Complete the task by the deadline that has been set. Managing your time well is an important part of doing good work.
– Start in a tabletop position with hands and knees grounded.
– Inhale, then exhale as you slide your right arm under your left arm.
– Lower your right shoulder and ear toward the floor.
– Keep your left palm pressing into the mat for balance.
– Hold for 30 seconds, then switch sides.
4. Reclining Spinal Twist (Supta Matsyendrasana)
This easy twisting movement helps loosen tight muscles in your upper back and shoulders. When you rotate your spine it increases your range of motion and relaxes the muscles that run along your back.
– Lie flat on your back with your arms stretched out to the sides.
– Draw your knees toward your chest.
– Drop both knees to the right side while keeping your shoulders grounded.
– Turn your head to the left to deepen the stretch.
– Hold for 30 seconds to 1 minute, then repeat on the opposite side.
5. Sphinx Pose (Salamba Bhujangasana)
Sphinx Pose is a gentle backbend that makes the spine stronger & opens up the chest area. This pose helps reduce tightness in the upper back and neck. It also supports better posture by gently extending the spine.
– Lie on your stomach with your legs extended straight back.
– Place your forearms on the floor with elbows under your shoulders.
– Press your forearms down to lift your chest.
– Keep your neck relaxed and spine long.
– Hold the pose for 30 seconds to 1 minute while breathing steadily.
