The Bridge Pose
Lie on your back, bending both knees, and place your feet hip width apart.
Place your fists under your hips and interlock your fingers for support.
Press your feet into the floor and lift your hips upwards.
Continue rising higher, taking support of your arms and shoulders.
Hold the position for 5-8 breaths, then slowly lower down to the floor.
Other Benefits: Strengthens back muscles and improves digestion.
The Seated Forward Bend Pose
Sit on the floor with an erect spine and your legs stretched out in front of you.
Inhale, while stretch your hands above your head without bending your elbows. Slowly bend forward, bringing your hands down to touch your toes.
Hold onto your toes for 30-60 seconds.
Exhale and release your toes, while moving your body back upwards.
Other Benefits: Relieves stress and balances menstrual cycles.
The Cobra Pose
Lie on your stomach, with your legs stretched and toes touching.
Move your hands to shoulder level and place your palms on the floor.
Putting your body weight onto your palms, lift your chest up and bend it backward.
Continue bending till your head is tilted too and hold for 20-30 seconds.
Release the pose by bringing your hands to the side and bend forward to rest your forehead onto the floor.
Other Benefits: Improves back flexibility and reduces stress and fatigue.
The Wind Relieving Pose
Lie down on your back with your legs stretched out and your arms placed on either side.
Bend your knees and slowly bring them towards your chest.
Hold the knees in place by wrapping your arms around them and apply pressure to the stomach.
Hold the position for 30-60 seconds and slowly release the grip around your knees.
Other Benefits: Tones muscles and helps in digestion.
The Camel Pose
Sit on the floor with your knees bent in a way that you’re sitting on your heels.
Lift your body up from the knees such that your entire body weight is supported by the knees.
Slowly arch your back, placing your palms on the heels of the feet.
Keep your arms straight, do not bend your elbows.
Hold this position for 4-8 breaths and slowly release the posture by coming back down to sit on your heels.
Other Benefits: Helps blood circulation and strengthens the back muscles.