1. Corpse Pose | Savasana
Embrace the tranquility of Savasana, the Corpse Pose, as it unveils a myriad of health benefits for both body and mind. By centering on your breath and relinquishing tension, you can potentially lower your heart rate, enhancing overall well-being. Sage Rountree, co-owner of the Carolina Yoga Company, hails it as an ideal yoga pose for beginners.
How to do it: Lie on your back, allowing your body to relax, or choose a side-lying position if preferred. Utilize props for added comfort.
2. Legs Up the Wall | Viparita Karani
Promote relaxation, stretch your hamstrings, and support circulatory health with Legs Up the Wall. Dr. Mukai notes its efficacy in aiding blood flow, reducing leg swelling, and alleviating fatigue.
How to do it: Sit against a wall with your right side, raise your legs up the wall, and lie on your back with heels against the wall.
3. Cat-Cow Stretch | Marjaryasana-Bitilasana
Alleviate back pain and enhance flexibility with the gentle dynamism of the Cat-Cow Stretch. Dr. Gary Soffer underscores its effectiveness in loosening back muscles and mobilizing spine joints.
How to do it: Start on hands and knees, transitioning between arching your back into cow pose and rounding it into cat pose.
4. Downward Facing Dog | Adho Mukha Shwanasana
Unlock versatility with Downward Facing Dog, a beginner-friendly pose offering benefits such as back pain relief, core strength, and overall flexibility. Dr. Mukai emphasizes its spine decompression and the stretching of hamstrings and calves.
How to do it: Begin on hands and knees, straighten legs, raise hips, and press shoulders down while avoiding hyperextension of knees.
5. Knees to Chest | Apanasana
Foster flexibility and manage back pain with Knees to Chest. Dr. Soffer recommends this pose for stretching the lumbar spine and massaging lower back muscles.
How to do it: Lie on your back, hug your knees to your chest while exhaling, and return to the starting position as you inhale.