Child’s Pose
1. Start on your hands and knees.
2. Bring your big toes together and sit back on your heels.
3. Slowly lower your forehead to the mat and stretch your arms out in front of you.
4. Hold this position for 30 seconds.
5. Repeat on the other side.
Knee to Chest
1. Lie on your back with both legs extended.
2. Slowly bring your right knee up to your chest and grab it with both hands.
3. Gently pull your knee towards your chest until you feel a stretch in your lower back.
4. Hold this position for 30 seconds.
5. Repeat on the other side.
Spinal Twist
1. Lie on your back with both legs extended.
2. Bring your right knee up to your chest and grab it with both hands.
3. Gently pull your knee across your body towards the left side.
4. Hold this position for 30 seconds.
5. Repeat on the other side.
Hip Flexors
1. Start in a standing position.
2. Take a large step forward with your left leg and lower your body down into a lunge position.
3. Keeping your left knee at a 90-degree angle, raise your right leg up and place your foot on your left ankle.
4. Gently pull your left leg towards your chest until you feel a stretch in your hip flexor.
5. Hold this position for 30 seconds.
6. Repeat on the other side.
Neck and Shoulders
1. Start in a standing position.
2. Interlace your fingers behind your head.
3. Gently pull your head down towards your chest until you feel a stretch in your neck and shoulders.
4. Hold this position for 30 seconds.
5. Repeat on the other side.
Cat-Cow Pose
Start by lying on your back with your knees bent and your feet flat on the floor. Place your hands on your stomach with your palms facing down. As you inhale, arch your back and tilt your pelvis upward, letting your stomach fall toward the floor. At the same time, raise your head and look up toward the ceiling. As you exhale, round your back and tuck your pelvis under, pressing your stomach toward your spine and bringing your chin toward your chest. Repeat this sequence 10 times.
Next, move into cow pose. From cat pose, inhale and drop your belly toward the floor while simultaneously lifting your chin and chest and looking up at the ceiling. Let your tailbone drop toward the floor, but do not force it. Keep your shoulders down away from your ears. Hold cow pose for a few breaths.
To come out of cow pose, exhale and return to cat pose. From cat pose, transition to child’s pose. To do this, exhale as you tuck your chin toward your chest and round your back. As you do this, press your hips back toward your heels and bring your forehead to the floor. You can rest your arms alongside your body or extend them in front of you. Hold child’s pose for a few breaths.
To come out of child’s pose, inhale as you press your hands into the floor and lift your head and torso up. Bring your hips back to a neutral position and return to cat-cow pose. Repeat this sequence 10 times.
Seated Forward Bend
Sit on the edge of your bed with your legs extended in front of you. Place your hands on the bed beside you, keeping your back straight.
Slowly lean forward, keeping your back straight. Reach your hands out in front of you as you lower your chest toward your legs. You should feel a stretch in your back and the sides of your body.
Hold this position for 30 seconds to 1 minute. Return to the starting position and repeat on the other side of your body.
Pigeon Pose
Start by lying on your back with both legs extended in front of you. Next, bend your right knee and bring your right leg up so that your right ankle is resting on your left knee. Use your right hand to grab your right ankle and pull your leg in closer to your chest. You should feel a stretch along the right side of your body and also in your right glute. Hold this stretch for 30 seconds before repeating on the other side.
Pigeon pose is a great way to stretch out your lower back and hips. It can also help to relieve pain in those areas. To do the pigeon pose, start by lying on your back with both legs extended in front of you. Then, bend your right knee and bring your right leg up so that your right ankle is resting on your left knee. Use your right hand to grab your right ankle and pull your leg in closer to your chest. You should feel a stretch along the right side of your body and also in your right glute. Hold this stretch for 30 seconds before repeating on the other side.
If you suffer from lower back pain, the pigeon pose is a great way to get some relief. The stretch helps to loosen up the muscles and tendons in your lower back and hips, which can be the source of a lot of pain. To do the pigeon pose, start by lying on your back with both legs extended in front of you. Then, bend your right knee and bring your right leg up so that your right ankle is resting on your left knee. Use your right hand to grab your right ankle and pull your leg in closer to your chest. You should feel a stretch along the right side of your body and also in your right glute. Hold this stretch for 30 seconds before repeating on the other side.
Not only does the pigeon pose stretch out your lower back and hips, but it also opens up your chest. This can help to relieve pain in your upper back and shoulders. To do the pigeon pose, start by lying on your back with both legs extended in front of you. Then, bend your right knee and bring your right leg up so that your right ankle is resting on your left knee. Use your right hand to grab your right ankle and pull your leg in closer to your chest. You should feel a stretch along the right side of your body and also in your right glute. Hold this stretch for 30 seconds before repeating on the other side.