3Head-to-Knee Forward Bend and Cat-Cow Pose
This pose targets the legs, hips, and back, thus promoting relaxation, stimulating digestion, and improving the strength of back muscles.
– Step 1: Sit on the rear of a folded blanket or cushion and extend your right leg
– Step 2: Put the sole of your right foot against inner left thigh
– Step 3: Put your arms overhead and breathe in
– Step 4: Fold forward and breathe out
– Step 5: Put your hands on the ground
– Step 6: Stay in this position for 60 seconds and repeat on the other side [4]
The cat-cow pose is a gentle backbend that can improve circulation, increase spinal mobility, and alleviate tension.
– Step 1: Start on four limbs
– Step 2: Breathe in while gazing upward, lowering the belly, and arching the spine
– Step 3: Breathe out while arching your spine upward and drawing your chin into your chest
– Step 4: Keeping doing this movement for 60 seconds. Ideally, you should feel a comfortable stretch in the torso, shoulders, and neck. [5]
