1. Wind Easing Posture
The wind easing posture is a great pose for soothing lower back pain, strengthening your core, hips, and thighs. It has even been used to promote healthy pH levels and increase metabolism.
How to do it:
Step 1: Lie on your back with your legs stretched out with your heels touching each other and your arms at your side.
Step 2: Breathe out as you bend your knees as you move them toward your chest.
Step 3: Hold your knees as you pull them closer into your body
Step 4:Tighten your thighs and apply pressure to your abdominal muscles as you hold the position.
Step 5: Hold the position for 60-90 seconds as you breathe deliberately and deeply.
Step 6: Breathe out and release the knees as you allow your arms to rest on your side.
Step 7: Repeat 5 times with a 15-second break between each pose.
2. Bow Posture
The bow posture is ideal for strengthening the core and tightening abdominal muscles. It offers a full body stretch that increases energy and promotes easy digestion.
How to do it:
Step 1: Lie stomach down on the mat with your legs stretched out and your arms to your side.
Step 2: Bend the knees upward while reaching your arms back to hold your ankles or feet.
Step 3: Hold the position 15-30 seconds while breathing normally
Step 4: Exhale and return to the lying position allowing your body to rest for 15 seconds.
Step 5: Repeat 5 times with rest time in between each pose
3. Boat Posture
Similar to the bow pose, the boat pose offers a workout for the belly, back, arms, and legs.
How to do it:
Step 1: Start by lying on your back with your legs stretched and your arms at your side
Step 2: Breathe in deeply as you lift your chest upward and raise your feet off the floor.
Step 3: Keep your gaze forward to encourage alignment in your body.
Step 4: Hold this pose as you inhale and exhale 10 times.
Step 5: Repeat this pose 5 times with 15 seconds of rest in between.
4. Half Moon Poses
This yoga mainly works on the sides of the torso and the back.
How to do it:
Step 1: Stand facing in a downward direction.
Step 2: After this place your right foot forward such that it lies between your both the hands and then rise slowly.Half Moon Pose – Ardha Chandrasana Yoga Asana
Step 3: Later on getting into the pose as mentioned above unlocks your hips, chest and arms.
Step 4: Consign your left hand on the left part of your hip and extend your right arm in a straight line in an outward direction, generating a length throughout the right face of your body.
Step 5: Then shift the weight of the upper part of your body on your right foot, and then lift up your left foot up in the air.
Step 6: Place your right palm flat on the floor such that it’s your shoulder. After this, bend your right knee a little bit you can even use a block if you feel your hamstring muscles are tight.
Step 7: After getting in the right posture, try to allocate your body weight evenly between your hand and the foot.
Step 8: Then, face towards the ground and slowly fetch your left arm straight upward. And when you feel like you are ready, face in an upward direction, focusing on your left arm.