1. Cat-Cow Pose (Marjariasana)
This gentle flow warms up the spine, improves flexibility, and reduces stiffness in the back and neck. It also helps in relieving stress from long sitting hours.
2. Downward-Facing Dog (Adho Mukha Svanasana)
A full-body stretch that lengthens the spine, opens shoulders, and stretches hamstrings and calves. It helps in releasing tightness from the back and legs.
3. Seated Forward Bend (Paschimottanasana)
This pose deeply stretches the spine, hamstrings, and shoulders. It improves flexibility in the back and relieves stiffness in the lower body.
4. Cobra Pose (Bhujangasana)
A backbend that increases flexibility in the spine, opens the chest, and relieves stiffness in the back and shoulders. It also boosts energy levels.
5. Bridge Pose (Setu Bandhasana)
Strengthens the back muscles, stretches the chest and spine, and improves flexibility in the hip area. It’s great for reducing lower back stiffness.
6. Child’s Pose (Balasana)
A relaxing posture that gently stretches the spine, hips, and thighs. It helps in releasing stiffness in the lower back and calming the body.
7. Butterfly Pose (Baddha Konasana)
Opens up the hips and inner thighs, improving flexibility in the pelvic region. It reduces stiffness in the legs and increases circulation.
✨ Tip: Hold each pose for 20–40 seconds, breathe deeply, and practice daily for best results.
