Forward Bend Toward One Leg
Janu Sirsasana
Sit with your legs stretched forward, keep your spine straight.
Bend the left leg and place the left foot against the right thigh, with the left knee on the floor.
Inhale, raise your arms above your head, stretch, and slightly twist to the right from the waist.
Exhale and bend forward from the hip joints with a straight spine, guiding the chin toward the toes.
If you can, hold the toes, elbows pointing to the floor, and move forward, pulling on the toes.
Hold. Continue to breathe.
Inhale and come back up, exhale and lower your arms beside your body.
Repeat on the other side.
Benefits:
Stretches the lower back.
Massages the abdominal organs and tones the shoulders.
Seated Forward Bend
Paschimottanasana
Sit with your legs extended forward, keep your spine straight and toes pointing towards you.
Inhale, lift both arms over your head and stretch upward.
Exhale and bend forward from the hip joints with a straight spine, guiding the chin toward the toes. Keep the back straight, trying to move forward toward the toes, not downward to the knees.
Place your hands wherever they reach without straining. If you can, hold the toes to pull yourself forward.
Inhale, slightly lift your head and lengthen your spine.
Exhale, gently move your navel toward your knees.
Repeat this motion two or three times.
Relax the head down and breathe deeply for 20–60 seconds.
Stretch your arms forward.
Inhale and use your arms to return to a seated position.
Exhale and relax your arms.
Benefits:
Stretches the lower back, calves, and thighs.
Massages and tones abdominal and pelvic organs.
Tones the shoulders.
Inclined Plane Pose
Purvottanasana
Place your palms on the floor at waist or shoulder level, fingers pointing outward.
Inhale and lift the pelvis upward, keeping the whole body straight and firm.
Keep the knees straight, feet on the floor, and let the head drop gently back.
Hold and continue breathing.
Exhale and return to seated position and relax.
Repeat the pose with fingers pointing in the opposite direction.
Benefits:
Strengthens arms, shoulders, back, and spine.
Stretches legs and thighs.
Improves breathing.
Stretches intestines and abdominal organs.
Stimulates the thyroid gland.
Half Spinal Twist Pose
Ardha Matsyendrasana
Sit with legs extended forward, keeping the legs and spine straight.
Bend the left leg and place the left heel near the right hip (you may also keep the left leg straight).
Place the right leg over the left knee.
Place the left hand on the right knee and the right hand behind you.
Twist the waist, shoulders, and neck in that order to the right and look over the right shoulder.
Keep your back straight.
Hold and continue slow deep breaths.
Exhale and first release the right hand (the one behind), then the waist, chest, neck, and finally sit still and upright.
Repeat on the other side.
Exhale and return to center and relax.
Benefits:
Makes the spine flexible.
Increases spinal elasticity.
Opens the chest and increases oxygen flow to the lungs.
Butterfly Pose
Baddha Konasana
Sit with legs extended forward.
Bend the knees and bring the soles of the feet together.
Hold the feet with your hands placed underneath.
Bring the heels as close to the genitals as possible.
Sit with a straight spine.
Take a deep breath. As you exhale, press the thighs and knees down toward the floor. Hold them pressed down.
Now, relax your breathing and flap the knees up and down like butterfly wings. Start slow and gradually increase the speed. Continue breathing freely.
Slow down and stop, inhale deeply and exhale; bend forward while keeping the chin and spine straight.
Press elbows onto the thighs or knees to bring them closer to the floor.
Feel the stretch in your inner thighs, inhale and exhale, relaxing the muscles more.
Inhale deeply and raise the body up.
Exhale. Release the pose and extend the legs.
Benefits:
Improves flexibility in the groin and pelvic area.
Aids digestion and intestinal motility.
Removes fatigue from long hours of sitting and walking.
Cat Stretch Pose
Marjariasana
Even cats can teach us yoga! With a sharp eye, a yogi learns from the world around them. Marjari = cat; Asana = pose.
Come onto all fours. Place your hands shoulder-width apart and knees hip-width apart. Palms are directly under the shoulders.
Form a table shape: the back is the table surface, and arms and legs are the table legs. Keep arms perpendicular to the floor, palms flat and under shoulders; knees hip-width apart.
Inhale, move your chin down, forward, and up. Look upward. Raise your chin and tailbone up, and draw your navel toward the floor. Tighten your glutes.
Hold and breathe slowly and deeply.
Now the opposite movement: as you exhale, tuck your chin to the chest and arch your spine upward like a dome, push the chin toward the chest, arms straight. Relax the glutes.
Hold the pose for a few seconds before returning to the starting position.
Do 5–6 rounds, coordinating with your breath.
Advanced tip: Move slowly and gracefully for greater effect and relaxation.
Benefits:
Makes the spine flexible.
Strengthens wrists and shoulder joints.
Massages digestive organs.
Tones the abdomen.
Improves digestion.
Calms the mind.
Improves blood circulation.
Important: Consult your doctor if you have back or neck problems, and practice this pose only under guidance of a Sri Sri Yoga instructor.
Child Pose
Shishu Asana
Sit on your heels. With your thighs resting on the heels, bend forward and place your forehead on the floor.
Place your hands on the floor alongside your body with palms facing up. (If not comfortable, place your fists on top of each other and rest your forehead on them.)
Gently press your chest onto your thighs.
Hold.
Slowly come up and sit on the heels, uncurling the spine vertebra by vertebra, and relax.
Benefits:
Deeply relaxes the back.
Relieves constipation.
Calms the nervous system.
