Benefits: Spinal flexibility, digestive system. Calming postures.  Forward bends help relieve tension all along the back and stretch it in parts or as a whole. We use forward bends to work the entire back: to both stretch and strengthen (depending on the pose) the muscles along the spine, as well as the muscles of the shoulder and pelvic girdles, and legs. Strengthening spine and hamstrings.

Cautions: Do not overstretch muscles

Dhanurasana (Bow Pose)

Start by lying face down with thighs together. Bend both knees to around 90 degrees and then reach each arm backwards to grab each foot keeping the forehead on the floor. Inhale to prepare and as you exhale engage the navel and push the heels away from the buttocks, this will pull on the arms drawing them back further to open up the chest and shoulder area. Rasies the head off the mat as you left the thighs off the floor and push the feet as close to the ceiling as possible.

Benefits: Improves spinal mobility and flexibility, opens the heart and lungs, tones the buttocks and hamstrings, improves posture.

Ustrasana (Camel Pose)

Start by kneeling upright with the knees hip width apart and the arms down by the side. Reach the arms behind the back, this can be done one at a time, to reach down to the heels of the feet. Allow the head to fall back, opening up the chest. Ensure the thighs stay in a straight line above the knees by bending at the hips.

Benefits: Stimulates abdominal organs, improves spinal flexibility and strengthens the back, stretches the shoudlers, chest, abdomen, thighs and hips.

Bitilasana (Cow Pose)

Come to an all fours position with the hands under the shoulders and knees under the hips and the spine in a neutral position. Ensure the elbows are soft. Inhale to prepare, and as you exhale draw down the belly button and lift the breastbone, raising the head and lifting the chin. Allow the spine to arch.

Benefits: Opens the chest and shoulders, stretches the abdominal, back and relives stiffness.

Matsyasana (Fish Pose)

Start in Dandasana, place the hands under the sacrum and gently lower the spine and head to the floor. Draw the elbows and forearms into the sides of the body. The crown of the head or the back of the head will be touching the floor depending on flexibility. Open the chest and roll the shoulders back.

Benefits: Improves spinal flexibility, Stretches the chest and, opens the heart and lungs, reduces stress, anxiety and fatigue.

Eka Pada Rajakapotasana II (One-Legged King Pigeon Pose II)

Starting off in a high kneeling position, bring the right foot forward to place the sole of the foot on the mat with the knee bent and directly above the ankle. Slide the left knee back and bring the foot up to face the ceiling. Grab hold of the foot with both hands creating a slight arch in the back. Keep the elbows pointed out to the side and lift the head up towards the ceiling the open up the chest.

Benefits: Improves balance, opens and stretches the chest and shoulders, stretches the thigh muscles.

Setu Bandha Sarvangasana (Bridge Pose)

Start by lying on your back with legs bent , hip width apart so the knees are facing the ceiling. Bring the heels close to the buttocks, reach both hands forwards to try and grab the ankles. Hands can be clasped together just behind the ankles as an alternative. Gently lift the pelvis up off the floor then continue to peel the rest of the spine off the floor. Aim to get the hips as high as possible. Open the chest and roll the shoulders back tucking the shoulder blades back towards each other.

Benefits: Improves spinal flexibility, tones the buttocks and hamstrings, stretches the chest, shoulders, hip flexors and abdomen, reduces stress, anxiety, fatigue and insomnia.

Bhujangasana (Cobra Pose)

Start by lying on the tummy with legs straight and the forehead on the mat. Place the hands on the floor directly underneath the shoulders. Elbows should point backwards and slightly upwards to hug the sides of the body. Imagine you have a marble under your nose and slowly push it away starting with the forehead, then the nose and then finally lift the chin off the mat. Push into the hands with fingers spread wide to raise the chest off the floor. Ensure shoulders aren’t scrunched up under the ears.

Benefits: Improves spinal flexibility, Stretches the chest and abdomen, Calms stress and eases fatigue.

Sphinx Pose

Start by lying on the tummy with legs straight and the forehead on the mat. Bring the arms to the side of the body so the forearms are resting on the mat, hands flat on the at with finger spread wide. Slowly lift the head off the mat, followed by the chest.

Benefits: Opens the chest, strengthens the shoulders and abdominal muscles.

Ardha Bhekasana (Half Frog Pose)

Start off on your tummy with the forearms flat against the mat and the forehead touching the mat. Push through the hands to raise the head and then the chest off the floor to come into a cobra pose. From here take the right hand and place it in the middle of the mat, bring the heel of the left foot towards the buttock and use the left arm to reach round and grab hold of the foot bringing it down to touch the buttock.

Benefits: Stretches the hamstrings, opens the chest.

Salabhasana (Locust Pose)

Start by lying on your tummy with the legs stretched out behind and the arms stretched out in front. Engage the abdominal muscles and slowly lift the arms and the legs off the floor. Lifting the head to ensure the while chest is lifted off the mat. Hold this pose as steady as possible before relaxing to bring arms and legs back down to the mat.

An alternative stretch here is to start by lying on your side. Take both arms in front of the body stretched and and clasp the hands together. Slowly roll onto your tummy and bring the forehead down to the mat. Engage the abdominal muscles and push the arms into the mat and lift the legs up behind you. Tighten the glutes to raise the thighs off the floor and give a slight backbend.

Benefits: Strengthens the shoulders and arms, improves spinal flexibility, stretches the abdomen, tones the buttocks.

Eka Pada Rajakapotasana (One-Legged King Pigeon Pose)

Come into an all fours position, with the hands directly under the shoulders and the knees directly underneath the hips. Bring the right knee forward towards the outside of the right hand, and then edge the foot forwards so it is just in front of the opposite hip. Extend the left leg back directly behind the body until it is straight. Get both hips as close to the floor as possible.

Benefits: Stretches the groin and hips, can relive tension from sitting for long periods of time.

Urdhva Mukha Svanasana (Upward-Facing Dog)

Lie on the tummy with the legs abducted together. place hands on the floor directly beside the waist. The elbows should be bent and facing backwards. Ensure toes are tucked under. Push the hands down into the mat and slightly backwards, as though pushing yourself along the floor. Now straighten the elbows which will cause the torso to lift up off the floor. Look straight ahead or slightly up towards the ceiling. Ensure the core abdominals muscles are engaged to enable to body to be lifted off the floor.

Benefits: Strengthens the shoulders, arms and wrists, improves spinal flexibility, opens the heart and lungs, reduces stress and anxiety.