Cat pose / Majaryasana
This pose is good for stretching the spine, back muscles, and neck. It also stimulates blood flow and increases circulation of spinal fluid. It is an excellent warm-up for your spine when combined with Cow pose (1b). The breath can be synchronized with this pose to create a calm effect on your mind.
While you are exhaling in Cat pose, round your spine and push the heels of your hands away from the sides. Inhale as you dip your spine into Cow pose. Then, pull the heels of your hands towards you.
Cow pose/ Bitilasana
Cow pose is a stretch of the throat and front of the body. It stimulates the wrists as well as the spine, similar to Cat pose.
Low lunge / Anjaneyasana
It is good for the chest, hip flexors and quadriceps. Balance and mental focus are improved. This is great for cyclists, runners, and those who spend most of their day sitting.
To increase stability in your hips/groin, energize the front heel and back knee by bringing them together.
Warrior 2 / Virabhadrasana II
It strengthens your inner thighs, groin and chest. Stimulates and improves concentration.
To prevent tension from building up in your shoulders, rotate your palms upwards. Then, while keeping your shoulders soft, gently return the palms to their original position.
Strengthens the legs and back, and lengthens the sides of the body. It also stretches the inner thighs and hamstrings.
You can increase strength and tone in your waist by moving the lower hand away from your leg.
Tree pose/ Vrksasana
Balance, external rotation of the hips, strengthening the ankles, legs, spine and focus, as well as improving balance.
If it is difficult to hold the sole of your feet in place, press the bent leg’s sole into the thigh.
Locust Pose / Salabhasana
Increases strength and mobility in the back. It also stretches the front and increases stamina.
Instead of aiming for height, consider length when you are doing this pose. The neck should be long.
Bridge pose / Setu Bandha Sarvangasana
Stretches the chest and neck, spine, hip flexors, and shoulders. Stimulates the back, glutes and hamstrings as well as legs. A backbend that is accessible to most people.
To increase your upper back and chest stretch, move your shoulder blades closer together, before lifting your hips. Then bend your elbows so your palms face each other.
Cow face pose / Gomukhasana
It works the triceps, ankles, hips, and thighs. You can stretch the lower leg in front of your body if the photo’s version is too uncomfortable.
Avoid making the pose a backbend to make it easier for your fingers to reach. Use a scarf or strap between your hands. Instead of bringing the lower ribs in, focus on extending the elbows from one another.
Legs up to the wall / Viparita Karaani
For good reason, this pose is called the “great rejuvenator”. This pose relieves pressure in your legs and helps to circulate blood and lymphatic fluid. It is great for when you get up in the morning or before bed. You can rest your legs against the wall, or raise your legs higher than your hips like Katherine in this photo.