- Nostril breathing (Nadi shodhana)
- Ujjayi breathing
- Breath of fire (kapalabhati)
- Lion breath (simhasana)
- Sitali breath (cooling breath)
- Humming bee breath (bhramari)
Cat-Cow Pose (Marjaryasana to Bitilasana)
This pose connects your breath to your movements as you calm your mind and release stress. Allow your breath to direct each motion.
Begin in a tabletop position and keep your wrists and knees under your shoulders and hips. Place your wrists and your knees underneath your shoulders and your hips respectively. Looking upwards when you inhale, placing your belly toward the mat, and arching your back is known as Cow Pose. When you exhale, draw your chin toward your chest, bend your spine like a cat and keep a flow between these two positions for one minute.
Tree Pose (Vrikshasana)
From standing, bear your weight with your right foot and slowly lift your left foot off the ground. Place it on the outer side of your left ankle, calf, or thigh. Just relax your hands could be in a prayer position in front of your heart or hanging alongside your sides. Hold for two minutes and repeat on the opposite side.
Child’s Pose (Balasana)
This pose helps to build focus and restore energy. It provides mental and physical relaxation. You can use a cushion to support your forehead, torso, or thighs. Kneel and place your knees together or slightly apart. Sit back on your heels. Hinge at your hips as you fold forward, resting your forehead on your mat. Spread your arms in front or alongside your legs. Breathe deeply and try to focus on your body to hold it for five minutes.
Triangle Pose (Utthita Trikonasana)
This pose gives your body energy and eases tension in your neck and back. Stand on your feet wider than your hips. Place your left toes forward and your right toes in at a slight angle. Lift your arms to spread out from your shoulders by placing your palms face down. Extend your torso forward with your left hand and bend your hip joint to bring your right hip back. Lift to spread your right arm up and gaze for one minute and do it for the opposite side.
Legs-Up-the-Wall Pose (Viparita Karani)
Legs-Up-the-Wall Pose provides deep relaxation to boost lymph flow and circulation. Sit on the floor facing the wall, with your body as close as possible. Lie on your back and place your legs up straight. Place your hips next to the wall or a few inches away and your arms alongside your body. Place one hand on your belly and one on your chest to hold this pose for up to 15 minutes.
Corpse Pose (Savasana)
Focus on breathing to calm your mind and be tension free. Lie down on your back with your feet slightly wider than your hips. Allow your toes to spread out the sides and place your arms next to your body at a 45-degree angle. Align your head, neck, and shoulders with your spine and breathe to relax your body and stay in this pose for 10–20 minutes.
Seated Forward Bend (Paschimottasana)
This calming pose helps to stretch and opens up your hips. It relieves stress and helps to ease your mood swings. Sit on the edge of a folded blanket or cushion with your legs. Bend slightly with your knees and lift your arms while inhaling. Slowly hinge at your hips to extend forward, resting your hands anywhere on your body or the floor, and remain for 5 minutes.
Standing Forward Bend (Uttanasana)
This resting standing pose relaxes your mind and tension from your body. Stand with your feet about hip-width apart and your hands on your hips. While exhaling, hinge at the hips to fold forward, keeping a slight bend in your knees, and put your hands down. Tuck your chin into your chest. Release tension in your lower back and hips. Your head and neck should hang heavy toward the floor. Hold this pose for up to one minute.
Sometimes, practicing yoga can bring uncomfortable feelings and emotions to the surface. Make sure you practice in a quiet, comfortable, and safe place. Yoga at home or joining a class helps with stress relief or emotional healing.
