Child's Pose (Balasana)
Helps relax the back, shoulders, hips and relieve stress.
How to do:
Sit on your heels, knees wide open to the sides.
Bend forward, reaching your arms forward or alongside your body.
Place your forehead on the floor, hold the position for 1-3 minutes, breathe deeply and relax.
Fish Pose (Matsyasana) - Gentle Variation
Opens the chest, helps to breathe deeper, relaxes the shoulders and neck.
How to do:
Lie on your back with your legs straight.
Place your elbows on the floor, lift your chest up, and touch the top of your head to the floor.
Hold the position for 30 seconds - 1 minute.
Legs Against the Wall Pose (Viparita Karani)
Relaxes the nervous system, improves blood circulation, reduces leg swelling.
How to do:
Lie on your back with your buttocks against the wall and your legs straight up the wall.
Relax your arms, place them by your sides or on your stomach.
Close your eyes and relax for 5-10 minutes.
Butterfly Pose (Supta Baddha Konasana)
How to do:
Sit up straight, bend your knees, and bring the soles of your feet together.
Holding both legs with your hands, pull your heels as close to your body as possible.
Gently push your knees down to the floor, feeling the stretch in your inner thighs.
Hold the pose for 30 seconds - 1 minute, combined with deep breathing.
If you want a deeper stretch, you can bend forward.
Corpse Pose (Savasana)
Relaxes the whole body, helping the mind enter a state of rest.
How to do:
Lie on your back with your arms and legs stretched out comfortably, palms facing up.
Close your eyes, focus on your breathing, and relax your whole body.
Hold the pose for 5-10 minutes to completely relax your body.
