Cat-Cow

Marjaiasana-Bitilasana
Helps relieve: neck pain, back pain
Builds: back strength, flexibility
How to do it: Begin this yoga position with your knees and hands placed on the floor, with your knees set directly below your hips, and arms and hands placed directly below your shoulders. Inhale, and on your exhale, round your spine in an upward motion, while making sure your knees and shoulders remain in place. As you inhale, round your stomach toward the ground, while keeping arms and legs in their original position.

Child’s Pose

Balasana
Helps relieve: Stress, back pain, neck pain, hip pain
Builds: calm, flexibility
How to do it: For this yoga exercise, kneel and touch your big toes together while separating your knees as much as comfortably possible. Sit on your heels and on your exhale, fold forward and push your tailbone toward your heels. Stay as long as is comfortable.

Bridge Pose

Setu Bandha Sarvangasana
Helps relieve: lower back pain, shoulder pain, tension
Builds: leg strength, back strength
How to do it: This yoga position requires you to lie on your back with your knees bent, feet firmly placed flat on the floor, and with your arms at your sides. Exhale and push your pelvis up toward the sky while actively pushing your arms and feet into the floor. Make sure your knees stay directly above your heels. Try to keep your spine straight. Stay as long as you’d like and when you release, slowly roll your spine onto the floor.

Downward-Facing Dog

Adho Mukha Svanasana
Helps relieve: digestion, energy, stress, headache
Builds: arm strength, leg strength
How to do it: Begin this yoga position on your hands and knees, the same as you would for cat-cow. Spread your fingers and push your hands slightly forward of your shoulders. On an exhale, lift your knees and push your buttocks up toward the sky. If comfortable, flatten feet on the floor.

Savasana

Helps relieve: stress, back pain
Builds: calm, relaxation
How to do it: Lie on your back for this position, with it flat on the floor and your palms facing the sky. Focus on your breathing. When you are done, slowly roll onto your side, take a few breaths and slowly return to a seated position.

More Great Yoga Poses To Try…

Cobra, Pigeon, Chair, Tree, Warrior I, II, and III

How to do it: Check back soon for more info on these yoga positions and poses. As with any yoga pose, make sure to take your time and focus on your breathing. Come on down to our yoga studio today to get started!