Legs up the wall.
Putting your legs up the wall for a few minutes per day in a semi- supine position on your mat. Benefits this is a powerful restorative pose that helps to take pressure off your spine and sends blood flow to your core. It calms your nervous system and relieves swollen ankles, varicose veins, eases stress and helps you sleep. It works to relieve headaches and improves your digestive system and lowers your heart rate.
Cat/Cow.
Come on to all fours, with hands under shoulders and knees under hips. As you inhale, look up and arch your spine, rolling your shoulders away from the ears for cow. As you exhale, press the floor away with your hands and knees, and round your spine for cat tucking the tailbone and the chin in.
Do at least five rounds, (five inhales /cow and five exhales/cat). I find exhaling on cat, elongates the spine and creates space between the vertebrae. While these are technically two poses, one is not often done without the other to counter. Alternating between these several times in a row, links the breath to your movement. Benefits, It relieves back pain, sciatica, stress and improves posture and flexibility and eases abdominal cramping. This is one of my favourite feel good poses. It brings breath and awareness to the body and encourages relaxation.
Downward Dog
Knees ideally straight but bent is ok for beginners, tailbone pushes up and back. Shoulders actively press down and back squeeze them together. Hands spread wide, spreading weight evenly on palms.
Benefits, Therapeutic for sinusitis, sciatica, insomnia, osteoporosis, back pain, fatigue and digestion. It strengthens your arms, shoulders, back, hips, abdomen, legs, hamstrings and calves. It increases circulation and blood flow and calms the brain, relieves stress and mild depression. Tip draw abs up and in and place weight into thumbs and index fingers to relieve wrist pain. Modify .... #1 Bend knees as needed if you are a beginner. #2 Bending knees and alternating, bringing the heel down to the mat, aids in stretching out the calves. #3 Using a resistance band gives support when working with injuries.
More stretching, less stressing - yoga philosophy