Upward Facing Dog
What it doesStretches the chest, shoulders and core while strengthening the wrists, arms and spine. Since this is a slight back-bending pose, it can also stimulate the internal organs. It also helps to balance both sides of you’re your spine.
How to do itBegin by lying on your belly with your legs extended straight back, hip distance apart. Bend your arms so that your palms are by your ribs and your elbows are bent roughly 90 degrees. Inhale and press up so that your arms are straight and your torso and upper thighs are lifted off the floor. Relax your shoulders down away from your ears and imagine your shoulder blades moving closer together while pulling your chest forward through your upper arms. Keep your gaze forward—not up as it can compress the neck. Stay here for 5-10 deep breaths, relax and repeat as desired.
Half Lord Of The Fishes Pose
What it doesStretches and energizes the spine, shoulders, hips and neck as well as stimulating digestion and cleansing the internal organs. Again, spend a little longer twisting in the direction of your backswing.
How to do itStart by sitting with your legs straight out in front of you, then bend them in so both feet are flat on the floor. Drop your left knee down to the ground and position your left foot under your right leg so that it’s touching your right buttocks. On an inhalation, raise your left arm straight overhead and exhale to twist to the right and hook your left elbow on the outside of your right knee. Place your hands in prayer position in front of your chest. On each inhale imagine your spine growing taller and on each exhale, twist a little deeper. Repeat, twisting to the left.
Twisting Table Pose
Aka thread the needle pose
What it doesStretches and opens the shoulders, core, chest, arms, upper back and neck. It’s great for relaxing those stubborn muscles in between the shoulder blades that seem like tension sponges. Spend a little longer twisting in the direction of your backswing.
How to do itStart in table pose —on your hands and knees with a flat back. On an exhale, slide your right arm underneath your left with your palm facing up, letting your right shoulder come all the way down to the floor. Rest your right ear and cheek on the floor and breath deeply, letting all the tension melt away. Repeat on the left side.