3. Bridge Pose:


This asana gets its name from the Sanskrit words Setu, which means bridge, Bandha, which means lock and Asana, which means pose. This pose resembles the structure of a bridge, and therefore, it is named as such. This pose stretches your back, neck, and chest and relaxes your body.

How To Do:

  • Begin the asana by lying flat on your back.Bend your knees and place your feet on the floor hip-width apart.
  • Make sure that your ankles and knees are placed in a straight line.
  • Let your arms rest beside your body, with your palms facing downwards.
  • Inhale, and lift your back off the floor. Roll in your shoulders, and make sure your chin touches your chest
  • Without you having to move it. Let your shoulders, feet, and arms support your weight.
  • Firm up your buttocks as you tighten them. Make sure your thighs are parallel to each other and the floor.
  • Interlace your fingers and push your hands harder to the ground, to lift your torso higher.
  • Hold the posture for at least a minute. Breathe slowly and deeply. Exhale and release the pose.

4. Extended Puppy Pose:


How To Do:

  • Kneel down with both hands and legs.
  • Modify your posture such that your elbows lie beneath your shoulders and buttocks lie above your knee bends.
  • Stretch your hands forward. The complete spine stretch can be felt by bowing down your head, touching the floor.
  • The neck is relaxed but arms must be kept active throughout with elbows never . Touching the ground.

5. Legs Up The Wall:


How To Do:

  • Pretty much just as it sounds, place your legs up the wall making sure your buttocks is also firm against the wall.
  • Allow the arms to relax at the sides. This pose helps relieve pressure from the lower back.
  • Feel free to hold this pose for up to 10 minutes.
  • If you need extra hip support, place a folded blanket under them.
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