Wind relieving pose
Sanskrit Name: Pavanamuktasana
Lie fat on your back. Bend your knees and bring them into your chest. Hold onto your legs below your kneecaps on your lower legs. Rock from side to side if desired.
Beginners Tip: Do one leg at a tme. Then try both at once.
Happy Baby Pose
Sanskrit Name: Ananda Balasana
Lie fat on your back. Bend your knees and bring them into your chest. Bring your feet and legs apart. Hold onto your feet from the outside. Pull on your legs to bring your knees closer to your armpits.
Beginners Tip: Do one leg at a tme. Then try both at once. Just focus on holding your feet and not pulling them down.
Thread the Needle Pose
Sanskrit Name: Sucirandhrasana
Lie fat on your back. Bend your knees and bring them into your chest. Bring your lef ankle to your right knee. Thread your right hand through the gap between your legs and hold onto your lef thigh. Bring your lef hand around your thigh to meet your right. Pull on your thigh to increase the stretch. Repeat on the other side.
Beginners Tip: Leave the sole of your right (non crossed leg) on the foor.
Seated Forward Fold
Sanskrit Name: Ananda Paschimotanasana
Come to a seated positon with your legs straight out in front of you. Inhale and bring your arms up above your head. Stretch your torso up and fold down over your straight legs. Hold onto your legs or feet.
Beginners Tip: Place a strap around your feet and pull on the strap if you cannot touch your legs.
Sanskrit Name: Baddha Konasana
Come to a seated positon. Bring the soles of your feet together and drop your knees out to the sides. Clasp your feet in your hands and fold your body down towards your feet.
Beginners Tip: Move your feet further away from your body for a less intense stretch.
Legs up the wall pose
Sanskrit Name: Viparita Karani
Lie fat on your back with your botom close to the wall. Place your legs against the wall. Bring your legs apart as far as is comfortable. Relax down into the stretch. Brings your arms out to the sides.
Beginners Tip: Keep your legs closer together.