9. Bridge pose
Another important pose for beginners, this works on stretching the front of the body and strengthens the back of the body. It also improves blood circulation and digestion, helps relieve stress, and opens the lungs and thyroid gland.
Lie on your back with your feet close to your hips. Lift your hips up and hold for 8-10 breaths.
10. Child’s pose
This is the best resting pose for stress or tension relief, it’s also very good for digestion.
Start from sitting on your knees on the mat, then lower your head to the floor with your hands reaching forward or you can put them by your sides. Relax.
11. Cobra pose
This is the great pose for straightening your back and opening your chest and shoulders. It also decreases stiffness of the lower back.
Start from downward facing dog pose, come forward into plank, bend your elbows and slowly lower down on the floor, roll your shoulders back and gently lift your back up. Hold for 8-10 breaths.
12. Bow Pose
This pose stretches the entire front of the body, strengthens the whole back, and improves posture and spinal flexibility.
Bend your knees, lift your thighs from the floor, reach back, and grab your ankles. Hold for 8-10 breaths.
13. Boat pose
This pose helps with stress relief, improves digestion, stimulates the kidneys, thyroid, and intestines, and strengthens thighs and the lower back.
Start seated, bend your knees, lean back, and lift your feet until your shins are parallel to the floor. If you feel comfortable with this position, extend your arms forward. Straighten your legs so your body is in a V-shape. Hold for 8-10 breaths.
14. Fish pose
This pose strengthens the hamstrings and lower back, and opens the hips and rib cage.
Start by lying on your back, keeping your feet on the floor, and your knees bent. Lift your upper body, sliding your hands under your buttocks. Keep your forearms and elbows close to the sides of your body and lift your upper back off the floor.
15. Wind relieving pose
This pose helps to release toxic gas from your system.
Lie on your back and bring both knees close to your chest. Press on the lower abdomen by holding your knees with your hands. Raise your head, neck, and chest and bring them close to your knees. Hold for 8-10 breaths then come back to the initial position.