1. Cat-Cow Pose (Marjaryasana-Bitilasana)
- Benefits: Gently stretches the spine, neck, and shoulders, improving flexibility and reducing stiffness.
- How to do: On all fours, alternate arching your back (cow) and rounding it (cat) slowly, coordinating with your breath.
2. Downward-Facing Dog (Adho Mukha Svanasana)
- Benefits: Stretches shoulders, hamstrings, calves, and spine; increases blood circulation to joints.
- How to do: From all fours, lift hips toward the ceiling, forming an inverted V-shape, keeping hands and feet grounded.
3. Child’s Pose (Balasana)
- Benefits: Relaxes the spine, hips, and knees; alleviates stiffness and tension.
- How to do: Kneel on the floor, sit back on your heels, and stretch arms forward while lowering your forehead to the mat.
4. Bridge Pose (Setu Bandhasana)
- Benefits: Strengthens the lower back, hips, and knees; opens the chest and shoulders.
- How to do: Lie on your back, bend your knees with feet on the floor, lift hips, and clasp hands beneath your body.
5. Seated Forward Bend (Paschimottanasana)
- Benefits: Stretches the spine, hamstrings, and shoulders; eases stiffness in lower back and legs.
- How to do: Sit with legs extended, inhale and lengthen your spine, then exhale and fold forward gently, reaching for your feet.
💡 Tip: Hold each pose for 20–40 seconds, breathe deeply, and move slowly to avoid strain. Practicing daily can improve joint flexibility and reduce stiffness caused by weather changes.
