1) Cat-Cow Stretch (Marjaryasana-Bitilasana):
- With a neutral spine, start on your hands and knees.
- Take a breath, raise your tailbone and chest towards the ceiling, and arch your back (Cow Pose).
- Let out a breath, arch your back, and bring your chin up to your chest (Cat Pose).
- Repeat for a few breaths, alternating between the two positions fluidly.
2)Downward-Facing Dog (Adho Mukha Svanasana):
- As you begin on your hands and knees, straighten your arms and legs by lifting your hips up and back.
- Spread your fingers wide and press your hands against the ground.
- Try to tuck your head between your arms and tighten your core so that your body forms an inverted V.
3)Child's Pose (Balasana):
- On the mat, kneel and recline on your heels.
- Stretch your arms in front of you, lowering your chest so that your forehead touches the floor as you do so.
- Breathe deeply into your lower back while allowing your entire body to relax.
4) Cobra Pose (Bhujangasana):
- With your elbows close to your body and your hands beneath your shoulders, lie on your stomach.
- Keeping your lower ribs on the mat, take a breath, press into your hands and raise your chest off the floor.
- Maintain a comfortable posture with your shoulders away from your ears and look forward or slightly upward.
5) Bridge Pose (Setu Bandhasana):
- With your feet hip-width apart and your knees bent, lie on your back.
- Maintaining your shoulders firmly planted, drive into your feet and raise your hips towards the ceiling.
- Squeeze your glutes by rolling your shoulders under and interlacing your fingers beneath your back.
- Take a few deep breaths to hold, then gently release.
Always pay attention to your body's needs and steer clear of any postures or actions that hurt. Before beginning any new fitness programmer, including yoga, it is best to speak with a healthcare provider if you suffer from severe or persistent back discomfort.
Written By: Aditi Singh
