Wide-Knee Child's Pose (Balasana): A calming and stabilizing resting pose that provides relief, particularly for the back. Ensure caution if you have hip or knee injuries. Kneel on the floor with your big toes together.
Standing Forward Bend (Uttanasana): This pose elongates the spine, relaxes the neck and shoulders, and gently stretches the hamstrings, calves, and hips. Stand with feet hip-width apart and inhale deeply.
Standing Half Forward Bend (Ardha Uttanasana) at the wall: This modification of the forward bend provides support and allows for a deeper stretch. Place your mat perpendicular to the wall and stand about a foot away from it.
Reclining Bound Angle (Supta Baddha Konasana): This pose eases tension in the hips and groin area. Lie down on the mat and bend your knees, bringing the soles of your feet together.
Legs Up The Wall Pose (Viparita Karani): A simple pose to recirculate blood flow and relieve swelling and fatigue in the feet and ankles. Find an empty space on the wall and sit close to it.
Corpse Pose (Savasana): The final resting pose of yoga practice, allowing for complete relaxation. Lie back on the mat with legs extended and arms relaxed by your sides.
Legs on a Chair Pose: A variation for those with lower back, knee, or hip issues, providing similar benefits to legs up the wall.