Hold for: 1-3 minutes.
2. Cat-Cow Stretch (Marjaryasana-Bitilasana)
Marjaryasana-Bitilasana, also known as Cat-Cow pose, is a gentle yoga sequence that involves alternating between rounding your back (Marjaryasana, or Cat pose) and arching your back (Bitilasana, or Cow pose) to warm up and mobilize the spine.
Begin on your hands and knees, with your wrists under your shoulders and knees under your hips.
Benefits: Improves spinal flexibility and relieves tension in the back and neck.
How to do it:
- Start in a tabletop position with your wrists under your shoulders and knees under your hips.
- Inhale, arch your back, drop your belly, and lift your head and tailbone (Cow Pose).
- Exhale, round your back, tuck your chin, and draw your belly button toward your spine (Cat Pose).
Repeat: 5-10 rounds.
3. Seated Forward Fold (Paschimottanasana)
Paschimottanasana, also known as Seated Forward Bend or Intense Dorsal Stretch, is a hatha yoga asana that involves a seated forward bend, stretching the spine and hamstrings.
A seated forward-bending yoga pose.
Benefits: Stretches the hamstrings, spine, and lower back while promoting relaxation.
How to do it:
- Sit on the mat with your legs extended straight
