Benefits: Strengthening spine and hamstrings

Cautions: Do not overstretch muscles

Balasana (Child’s Pose)

Kneel on the floor with the feet in a v shape, with the knees slightly wider than the hips. The pelvis should site directly on the heels. Lean the torso forwards until it rests in between the thighs. Arms can either be by the side with palms facing up and fingers pointing towards the heels, or arms stretched out in front with palms flat on the mat. Bring the forehead to rest on the mat.

Benefits: Stretches the thighs, knees and shoulder joints, improves digestion, calms the mind, reduces stress and fatigue.

Uttana Shishosana (Extended Puppy Pose)

Starting in child’s pose with the arms stretched out in front. Slowly raise the hips up to the ceiling, adjusting the position of the legs if needed to ensure the hips are directly above the knees. The spine should be curved with the chest, head and arms flat on the mat. Stretch out the fingers and push through the shoulders to allow the chest to sink into the mat.

Benefits: Lengthens the spine, calms the mind.

Janu Sirsasana (Head-to-Knee Forward Bend)

Start by sitting in Dandasana, bend the left knee out to the side and place the sole of the foot against the inner thigh of the right leg. Reach the arms up overhead and stretch forwards, hinging from the hips to bring the hands down to wrap around the right foot. Deepen the stretch by bringing the head down towards the knee as far as is comfortable.

Benefits: Improves flexibility in the legs, improves digestion, opens the spine and stretches the back.

Ananda Balasana (Happy Baby Pose)

Start by lying on the back with knees bent so the feet are flat on the floor. Bend the right knee towards the chest, then the left, until the knees are bent at a 90 degree angle. Ensure the ankles are directly above the knees and the feel are flexed with the soles of the feet facing the ceiling. Bring the arms around to hold the feet on the outer edge. Draw down the shoulders and gently press down with the hands to bring the feet lower.

As an alternative, this can be done with one leg at a time.

Benefits: Stimulates the abdominal organs, improves digestion, strengthens the shoulders and arms, opens out the hips, opens the lower back and helps reduce backache, clams the mind and reduces stress.

Paschimottanasana (Seated Forward Bend)

Start in Dandasana, reach the arms up above the head and reach forwards, hinging from the hips. Bring the hands down to hook around the soles of the feet. Inhale to look up and straighten the spine, exhale to bend the elbows and bring the head towards the knees. Hands can be placed as close to the feet as possible.

Benefits: Improves digestion, improves flexibility in the legs, calms the mind and reduces stress, opens the spine and stretches the back.