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Yoga Block:
Warm-Up: Begin by sitting in a comfortable position on your yoga mat. Take a few deep breaths to center your focus and prepare your body for the practice.
- Cat-Cow Pose (Marjaryasana-Bitilasana) Duration: 3 minutes Watch A Demo Here
Instructions: Start on your hands and knees in a tabletop position. Make sure your knees are set directly below your hips and your wrists, elbows, and shoulders are in line and perpendicular to the floor. As you inhale, arch your back and let your belly drop down while lifting your head and tailbone upward (Cow Pose). On the exhale, round your spine towards the ceiling and tuck your chin towards your chest, releasing the tension in your back (Cat Pose). Continue to move between Cow on the inhales and Cat on the exhales for several breaths. - Downward-Facing Dog (Adho Mukha Svanasana) Duration: 3 minutes Watch a Demo Here
Instructions: From Cat-Cow, transition to Downward-Facing Dog by lifting your hips towards the ceiling and straightening your legs. Spread your fingers wide and press through your palms. Aim to create a V-shape with your body. Keep your feet hip-width apart and knees slightly bent if needed to ease tension in your back. Hold the position and take deep breaths, pressing your chest towards your thighs. - Warrior II (Virabhadrasana II) Duration: 3 minutes per side Watch a Demo Here
Instructions: Step your feet wide apart, about 3 to 4 feet. Turn your right foot out 90 degrees and your left foot in about 45 degrees. Extend your arms to the sides at shoulder height and bend your right knee, bringing the thigh parallel to the ground. Gaze over your right hand, keeping your torso perpendicular to the floor. Hold this pose for several breaths, then switch sides and repeat. - Tree Pose (Vrksasana) Duration: 2 minutes per side Watch a Demo Here
Instructions: Stand in Tadasana (Mountain Pose). Shift your weight slightly onto the left foot, keeping the inner foot firm to the floor. Bend your right knee and place the right foot on the inside of your left thigh or calf (avoid the knee). Press your hands together in prayer position at your chest and focus on a point in front of you for balance. Hold for one minute, then switch to the opposite side. - Seated Forward Bend (Paschimottanasana) Duration: 3 minutes Watch a Demo Here
Instructions: Sit on the floor with legs extended in front. Inhale and raise your arms overhead. Exhale and hinge at the hips to lean forward over your legs. Keep your spine long and your feet flexed. Place your hands on your legs, wherever they reach without straining. Hold the pose and breathe deeply, allowing each exhale to help you sink deeper into the stretch.
Cool-Down: Child’s Pose (Balasana) Watch a Demo Here
Sit back on your heels with your knees either together or spread apart slightly. Fold forward, extending your arms in front of you or alongside your body. Rest your forehead on the ground and relax completely for a few minutes.
Read: The Four Pillars of Exercise
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