Spread your knees wide, lower your stomach between your thighs, and rest your forehead on the floor. Put your palms flat on the mat while stretching your arms forward, breathing in and out. It helps release tension in your lower back and hips.
Bend your knees and bring them toward your stomach, holding the outer edges of your feet. Breathe deeply as you keep your ankles aligned above your knees and gently press your feet against your hands. It offers relief and relaxation in your hips, lower back and inner thighs.
This pose involves arching and dipping your back on all fours, syncing movements with your breath. It gently warms your body by stretching the spine, activating the core, and opening the chest.
Lift your chest by straightening your arms, keeping your pelvis grounded, and holding for up to 30 seconds. The pose stretches the shoulders, chest, and abs while strengthening the arms and glutes.
Sit back with bent knees, thighs parallel to the ground, and arms extended overhead. Hold the position while breathing steadily. This pose strengthens the legs, back, and shoulders while improving balance.