Cat-cow pose (Marjaryasana-bitilasana)
This gentle flow is the perfect warm-up for your spine. It increases flexibility, relieves tension in the neck and back, and massages internal organs.
How to do it:
- Start on your hands and knees (tabletop position), with your wrists under your shoulders and knees under your hips.
- Inhale (Cow): Drop your belly towards the floor, lift your chest and tailbone towards the ceiling, gently arching your back.
- Exhale (Cat): Round your spine up towards the ceiling, tucking your chin to your chest and tucking your tailbone under.
- Repeat: Flow smoothly between these two poses for 1-2 minutes, matching the movement to your breath.
Downward-facing dog (Adho mukha svanasana)
A foundational yoga pose that strengthens the entire body, stretches the spine, hamstrings, and calves, and helps correct the rounded shoulders common with bad posture.
How to do it:
- From the tabletop position, tuck your toes and lift your hips up and back, forming an inverted “V” shape with your body.
- Keep your hands shoulder-width apart and your feet hip-width apart.
- Focus on lengthening your spine rather than pushing your heels to the floor (it’s fine if they don’t touch).
- Hold: Stay in this pose for 30 seconds, taking deep breaths.
Cobra pose (Bhujangasana)
This backbend strengthens the spine muscles, opens the chest and shoulders, and counteracts the effects of sitting and hunching over a desk.
How to do it:
- Lie on your stomach with your hands placed under your shoulders and your forehead on the floor.
- Inhale and gently lift your head, chest, and shoulders off the floor, using your back muscles (not pushing with your hands too much).
- Keep a slight bend in your elbows and your lower body connected to the floor.
- Hold: Maintain the pose for 30 seconds, breathing evenly, then gently lower back down. Repeat 2-3 times.
Child’s pose (Balasana)
This is a gentle resting pose that naturally stretches the lower back, hips, and thighs, providing relief from tension and calming the nervous system.
How to do it:
- Kneel on the floor with your big toes touching and your knees wide apart (or together, whichever is more comfortable for your back).
- Sit back on your heels (or place a pillow under your hips if they don’t reach).
- Exhale and fold forward, resting your torso between your thighs. Extend your arms forward or place them alongside your body.
- Hold: Rest in this position for 1-2 minutes, allowing gravity to gently stretch your spine.
