Begin your practice with a Child's Pose. Go down on your knees wide apart, your feet flat and toes touching the floor. Relax your butt on your feet. This will help you stretch your hips, thighs, and ankles. When you're ready, extend your arms in front, stretching your back. You will feel your spine and shoulders release tension. Slowly look down the floor. Relax. Do this for 15 to 20 breaths.
The Cat-Cow Stretch is a combination of two poses, which keeps the body warm by promoting blood flow and flexibility to the spine. By inhaling in Cat (Photo B), and coordinating the spine movement to your breathing, you stimulate the kidney and adrenal glands. The Cow Stretch opens up your chest and stimulates breathing. Repeat this for five times.
Slightly putting you in a semi-inverted position, the Downward-Facing Dog is a challenging yet truly beneficial pose to practice and master. It stretches your calves, hamstrings, shoulders, arms, and legs. The semi-inverted position promotes blood circulation. While it feels like a mild head rush, it helps calm the nervous system and relieve the mind from stress.
The Cobra Pose is one of the more complex poses. But when practices regularly and done right, you may find that it is therapeutic, especially for people suffering from asthma. The Cobra opens up your chest, stimulating the lungs, strengthening the spine and shoulders. You will also find that when you stretch your spine going to this pose, you will be relieved of stress and fatigue.
Increase your energy with a Crescent Lunge. Going to the pose stretches your spine and thighs, improves mobility in the groin area, opens up the chest, and loosens shoulder joints. This also improves your balance and stability.
This one here will test your core and balance. The Crescent Lunge Twist works your whole torso, encouraging the oxygen-rich blood flow in your digestive organs. When practiced correctly and regularly, expect improvement in digestion.
A basic seated pose that aligns the spine, opens up the groin, and stretches the leg muscles. This helps improve focus and breathing. If done regularly, the Easy Pose can help relieve stress and anxiety.