Balasana: Child's Pose
Kneel on the floor, touch your big toes together, and sit on your heels. Separate your knees as wide as your hips and take a deep inhale. Exhale; fold forward to rest your torso onto your inner thighs and place the forehead on the floor. Place your hands on the floor alongside your torso with the palms facing upward. Draw your tailbone down and relax the neck and shoulders towards the floor. Breathe deeply and stay here for 5 to 10 minutes.
Benefits:
- Stretches the hips, thighs and ankles.
- Calms the brain.
- Relieves stress and fatigue.
More: 4 Yoga Poses for Tight Shoulders
Setu Bandha Sarvangasana: Bridge Pose
Lie on your back. Bend your knees with your feet on the floor hip-width apart. Bring your feet as close to the sitting bones as possible. Inhale; press your feet and arms into the floor and lift your hips up. Clasp your hands together, walk the shoulders down, and press them into the floor with your feet and arms. Open the chest and reach the front of your legs and pelvis toward the sky. Hold for five breath cycles, exhale down, and repeat 2 to 3 times.
Benefits:
- Stretches the chest, neck and spine.
- Rejuvenates tired legs.
- Stimulates the abdominal organs, lungs and thyroid.
- Calms the brain.
- Helps relieve stress and mild depression.
- Reduces anxiety, fatigue, backache, headache and insomnia.
