This one has a lot of variations, but you can always start with the simplest one. Sit down on the ground with the soles of your feet together (clasp them with your hands) and bring your heels as close as you can to your pelvis. Try to bring the outside part of your knees to the ground, but don’t force it. Try to keep your back straight for a good stretch of your hip and thigh muscles.
Sit down with your legs tucked under your (knees touching the ground, heels touching your buttocks) and spread your knees a little so you can bend over and rest your belly between your thighs. Reach forward with your hands and let your forehead rest on the floor (if you can.) This one is almost too easy but it has its own benefits! It helps with digestion problems and provides a good stretch for your hips and lower back.
Stand up with your feet together and bring your hands in front of your heart like you’re saying namaste. Next, start crouching down as low as you can while keeping your knees together and balancing on your tiptoes. You can straighten your arms in from of you if that helps. Make sure you keep your core tight so you’re abs are also part of the process. This exercise is obviously great for balance too.
Start from lying down and bring one of your knees to touch the floor on the opposite side of your body. To deepen the twist, face the opposite direction from your knee. You can also place the opposite hand on the knee for an even better stretch. Don’t forget to twist the other way too! This twist stretches the spine, tones the glutes and waist, and helps your digestive system.
Legs Up The Wall Pose
Lie down by a wall with your buttocks tight against it, and raise your legs up the wall so your body forms a 90° angle. Keep your head and neck in a neutral position, your knees straight, and the sole of your feet facing up. This exercise improves blood flow to the heart and head and helps with neck and back pains.