This sequence, tailored to target the nervous, digestive, and hormonal systems, offers therapeutic benefits for conditions like anxiety, stress, digestive upsets, endometriosis, and premenstrual syndrome.
Additionally, these poses provide relief from lower-back pain, promoting overall well-being and vitality.
This pose helps relieve stress and mild depression; it also stimulates the bladder and kidneys. Lie on back with arms at sides, palms facing up. Bring soles of feet together, bend knees, and interlock fingers (A). Inhale and raise arms to the ceiling (B), then stretch arms above head (C). Exhale and return arms to starting position.
Sit on floor with legs in front of you (A). Inhale and lean forward from the hips, not the waist (B). Lower belly should touch thighs first. Keep elbows bent. Hold as long as is comfortable.
This pose helps relieve stress and mild depression; it also stimulates the bladder and kidneys. Lie on back with arms at sides, palms facing up. Bring soles of feet together, bend knees, and interlock fingers (A). Inhale and raise arms to the ceiling (B), then stretch arms above head (C). Exhale and return arms to starting position.
This pose helps relieve stress and mild depression; it also stimulates the bladder and kidneys. Lie on back with arms at sides, palms facing up. Bring soles of feet together, bend knees, and interlock fingers (A). Inhale and raise arms to the ceiling (B), then stretch arms above head (C). Exhale and return arms to starting position.
Start the sequence in child’s pose, or balasana. Kneel on the floor with big toes together. Sit back on heels, keeping knees hip-width apart. Lie down, stretching arms out in front of you with forehead touching the floor. Remain in this position for several breaths and focus your mind on your breathing.
In child’s pose, breathe in; on the exhale, move onto hands and knees into cat-cow pose (A). Make sure wrists, elbows, and shoulders are in line and perpendicular to the floor. As you inhale, lift chest upwards, allowing stomach to sink to the floor. As you exhale, round your spine towards the ceiling and release head to the floor (B). Inhale and return to starting position.
Corpse pose, or savasana, aims to relax the body. Lie on back with arms outstretched by your sides, palms facing up. Make sure shoulderblades rest evenly on the floor. Remain in pose as long as is comfortable.
Lie on the floor. Bend knees, keeping feet on the floor, with heels as close to buttocks as possible (A). Exhale, push tailbone upward, and lift buttocks off the floor (B). Keep thighs and feet parallel. After several breaths, return buttocks to the floor, then bring knees to chest (C). Hold as long as is comfortable.
Lie on the floor. Bend knees, keeping feet on the floor, with heels as close to buttocks as possible (A). Exhale, push tailbone upward, and lift buttocks off the floor (B). Keep thighs and feet parallel. After several breaths, return buttocks to the floor, then bring knees to chest (C). Hold as long as is comfortable.
Sit on floor with legs in front of you (A). Inhale and lean forward from the hips, not the waist (B). Lower belly should touch thighs first. Keep elbows bent. Hold as long as is comfortable.
Lie on the floor. Bend knees, keeping feet on the floor, with heels as close to buttocks as possible (A). Exhale, push tailbone upward, and lift buttocks off the floor (B). Keep thighs and feet parallel. After several breaths, return buttocks to the floor, then bring knees to chest (C). Hold as long as is comfortable.
This pose aids digestion. Kneel on the floor (use a folded blanket if it’s more comfortable). Touch inner knees together. Slide feet slightly wider than hip-width apart and angle big toes slightly towards each other. Gently rest buttocks on the floor. Hold pose for 10 to 20 breaths
In child’s pose, breathe in; on the exhale, move onto hands and knees into cat-cow pose (A). Make sure wrists, elbows, and shoulders are in line and perpendicular to the floor. As you inhale, lift chest upwards, allowing stomach to sink to the floor. As you exhale, round your spine towards the ceiling and release head to the floor (B). Inhale and return to starting position.
Lie on the floor on your back and draw one knee towards chest. Holding the bent knee with the opposite hand, draw it across your body. Hold for several deep breaths. Repeat with other leg. Twists are great for boosting both digestion and energy levels.