Child’s Pose (Balasana)
How to do it: Kneel, bring your big toes to touch, sit on your heels, and rest your forehead on the mat with arms extended or alongside your body.
Benefits: Deeply relaxing; releases tension in the lower back, hips, and shoulders. Promotes lymphatic drainage and internal organ massage, easing bloating and calming the mind.
Cat–Cow Stretch (Marjaryasana–Bitilasana)
How to do it: On all fours, alternate arching (cat) and dropping (cow) the spine, synchronizing movement with breath.
Benefits: Enhances spinal flexibility and blood flow, stimulates the digestive organs, and coordinates breath and movement for improved balance and focus.
Bridge Pose (Setu Bandhasana)
How to do it: Lie on your back, knees bent, feet flat. Lift your hips toward the ceiling, pressing through feet and shoulders.
Benefits: Strengthens the back, glutes, and legs, opens the chest, and boosts thyroid function and metabolism. Helps relieve anxiety and mental fatigue.
Legs-on-Chair Pose (Viparita Karani Variation)
How to do it: Lie on your back with your calves resting on a chair at a 90° angle. Relax your arms beside you.
Benefits: A gentle inversion that promotes blood and lymph circulation, reduces swelling and heaviness in the legs, and calms the nervous system — ideal before sleep.
Supine Spinal Twist (Supta Matsyendrasana)
How to do it: Lie on your back, draw one knee to the chest, and twist it across the body while keeping both shoulders grounded.
Benefits: Stimulates liver and kidney detox, improves digestion, and releases stiffness in the lower back. A perfect pose to end your practice and reset energy flow.
