By Rajni Pandey | June 20, 2024
Stand with feet together, arms at your sides. Ground your feet and extend your arms upward. Hold for 30 seconds to 1 minute to improve posture and stability.
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Stand on one leg, place the other foot on your inner thigh. Bring hands to prayer position. Hold for 30 seconds to 1 minute on each side to enhance concentration and balance.
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Kneel, sit back on your heels, and extend your arms forward. Rest your forehead on the mat. Hold for 1-2 minutes to calm the mind and relieve stress.
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Start on all fours, lift your hips to form an inverted V. Straighten your legs and arms. Hold for 1-2 minutes to increase blood flow to the brain and relieve tension.
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Sit with legs extended. Reach for your toes, keeping your spine straight. Hold for 1-2 minutes to reduce stress and stretch the spine and hamstrings.
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Lie on your back, knees bent, feet flat. Lift hips towards the ceiling, clasp hands underneath. Hold for 1-2 minutes to energize the body and relieve tension.
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Stand with legs wide, turn one foot out, bend the knee. Extend arms parallel to the floor. Hold for 1 minute on each side to build strength and enhance focus.
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Lie on your back, legs up against a wall. Rest arms at your sides. Hold for 5-10 minutes to reduce stress and fatigue.
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Cat-Cow Pose (Marjaryasana-Bitilasana)
On all fours, arch your back for Cat, dip your spine for Cow. Alternate for 1-2 minutes to improve flexibility and release tension.
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Lie flat on your back, arms and legs spread. Close your eyes and breathe deeply. Hold for 5-10 minutes to calm the mind and reduce stress.
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